Workout Description

Why This Workout Is Hard

The 32kg/24kg kettlebell swings are moderately heavy for most athletes, but manageable fresh. However, the chest-to-bar pull-ups create significant grip and lat fatigue that compounds across three rounds with no built-in rest. The combination of grip-intensive movements performed continuously creates cumulative fatigue that will force most athletes to break up sets significantly, especially in rounds 2-3, elevating this beyond medium difficulty.

Benchmark Times for KBS, C2B

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ninety total kettlebell swings and sixty pull-ups will heavily tax posterior chain and upper body pulling stamina.
• Endurance (7/10): Three rounds of high-rep kettlebell swings and pull-ups creates significant cardiovascular demand with minimal rest between movements.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, though pull-ups are more strength-endurance focused.
• Speed (6/10): Only three rounds allows for aggressive pacing with quick transitions between the two high-fatigue movements.
• Strength (4/10): 32kg/24kg kettlebell provides moderate load demand, while chest-to-bar pull-ups require solid relative strength.
• Flexibility (3/10): Hip hinge for swings and full range pull-ups require moderate mobility, particularly in shoulders and hips.

Movements

• Russian Kettlebell Swing
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout consists of 3 rounds of 30 Russian kettlebell swings (32kg/24kg) and 20 chest-to-bar pull-ups. I'll analyze this by comparing to Helen, which has similar structure (3 rounds with kettlebell swings and pull-ups) and serves as my primary anchor. Movement breakdown per round: - 30 Russian KBS (32kg/24kg): At 1.5-2 sec per rep fresh, this is 45-60 seconds - 20 Chest-to-Bar Pull-ups: At 1.5-2.5 sec per rep fresh, this is 30-50 seconds - Transitions: 3-5 seconds between movements Round 1 (fresh): 45+30+5 = 80 seconds Round 2 (1.1x fatigue): 88 seconds Round 3 (1.2x fatigue): 96 seconds Total base time: ~264 seconds (4:24) However, this workout is significantly more demanding than Helen due to: 1. Heavier kettlebell (32kg vs 24kg for males, 24kg vs 16kg for females) 2. Chest-to-bar pull-ups vs regular pull-ups (more demanding) 3. Higher volume per round (50 total reps vs 33 in Helen) Using Helen as anchor (L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec), but adjusting downward due to no running component and shorter overall volume. The heavier loading and chest-to-bar requirement offset some of the time savings from removing the 400m runs. Final benchmarks: L10: 360 seconds (6:00) L5: 600 seconds (10:00) L1: 1080 seconds (18:00)

Modality Profile

Two movements: Russian Kettlebell Swing (Weightlifting - external load) and Chest-to-Bar Pull-Up (Gymnastics - bodyweight). Equal split between W and G modalities.