Workout Description

Why This Workout Is Medium

This workout combines moderate kettlebell weight with manageable volume across three rounds. The 12-minute cap provides adequate time for most athletes to complete or get close. While the unilateral lunges create some fatigue and the toes-to-bar may challenge grip endurance, the rep scheme allows for natural breaking points between movements. The combination creates steady work without overwhelming any single energy system or movement pattern.

Benchmark Times for 30:00 - 45:00

• Elite: <7:30
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of KB work and lunges will heavily tax posterior chain and leg stamina, compounded by grip fatigue.
• Endurance (7/10): Three rounds with moderate rep ranges and 12-minute cap creates significant cardiovascular demand, especially with minimal rest between movements.
• Strength (6/10): 70/53lb kettlebell requires moderate strength for sumo deadlift high pulls and single-arm racked lunges throughout multiple rounds.
• Speed (6/10): Fast transitions between movements and maintaining pace under fatigue are crucial for completing rounds within time cap.
• Power (5/10): Kettlebell sumo deadlift high pulls demand explosive hip extension and pulling power, balanced with grinding lunge work.
• Flexibility (4/10): Sumo stance, overhead pulls, deep lunges, and toes-to-bar require moderate hip, shoulder, and thoracic spine mobility.

Movements

• Lunge
• Kettlebell Sumo Deadlift High Pull
• Toes-to-Bar

Benchmark Notes

This workout consists of 3 rounds of: 21 KB Sumo Deadlift High Pull (70/53), 15 Right Arm Racked Alt Forward Lunge (70/53), 15 Left Arm Racked Alt Forward Lunge (70/53), 9 Toes to Bar, with a 12-minute cap. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - KB Sumo Deadlift High Pull (70/53): This is a moderate-load KB movement, approximately 1.5-2 sec per rep fresh - Racked Forward Lunges (70/53): Single-arm loaded lunges are challenging for stability and core, approximately 2-2.5 sec per rep fresh - Toes to Bar: Gymnastics movement, approximately 1.5-2.5 sec per rep fresh Round-by-Round Breakdown: Round 1 (Fresh): 21 SDHP (42 sec) + 15 R lunges (37 sec) + 15 L lunges (37 sec) + 9 T2B (18 sec) + transitions (15 sec) = 149 sec Round 2 (1.15x fatigue): 21 SDHP (48 sec) + 15 R lunges (43 sec) + 15 L lunges (43 sec) + 9 T2B (21 sec) + transitions (18 sec) = 173 sec Round 3 (1.3x fatigue): 21 SDHP (55 sec) + 15 R lunges (48 sec) + 15 L lunges (48 sec) + 9 T2B (23 sec) + transitions (20 sec) = 194 sec Total for elite athlete: 149 + 173 + 194 = 516 seconds (8:36) This workout is similar to Helen in structure (3 rounds, mixed modal with KB work and gymnastics) but with more complex movements and heavier loading. Helen anchors show L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Given the increased complexity of single-arm racked lunges and heavier KB loading compared to standard KB swings, I'm scaling slightly slower than Helen's lower bounds. Final targets: L10: 450 sec (7:30), L5: 690 sec (11:30), L1: 1020 sec (17:00 - but capped at 12:00)

Modality Profile

4 movements total: 3 weighted movements (Kettlebell Sumo Deadlift High Pull, Right Arm Racked Alternating Forward Lunge, Left Arm Racked Alternating Forward Lunge) and 1 bodyweight movement (Toes-to-Bar). This gives 75% Weightlifting and 25% Gymnastics.