Workout Description

Why This Workout Is Hard

This workout combines 150 total reps of two demanding movements with no built-in rest. The descending ladder creates a brutal opening with 50 kettlebell swings followed immediately by 50 burpees, causing significant posterior chain and cardiovascular fatigue. The continuous nature prevents recovery, and burpees after fatigued kettlebell swings creates compounding difficulty. Most athletes will need multiple breaks and 15-20 minutes to complete.

Benchmark Times for Hold On Tight (33:00 - 50:00)

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 150 total reps of each movement will severely test muscular endurance in posterior chain, shoulders, and full body stamina.
• Endurance (8/10): High-volume descending ladder creates significant cardiovascular demand with minimal rest between movements, testing aerobic capacity throughout.
• Speed (7/10): Fast transitions between movements and maintaining high cycling rate crucial for good time in this couplet format.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while burpees require some power for jump component.
• Strength (4/10): Moderate kettlebell load and bodyweight burpees require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Hip hinge for kettlebell swings and full range burpees require moderate mobility but nothing extreme.

Movements

• Kettlebell Swing
• Burpee

Benchmark Notes

This workout follows the classic Annie format (50-40-30-20-10) but substitutes kettlebell swings for double-unders and burpees for sit-ups. Using Annie as the primary anchor (L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec), I need to adjust for the movement substitutions. Kettlebell swings (53/35) are similar in intensity to double-unders - both are rhythmic, moderate-intensity movements that can be performed quickly when fresh. However, burpees are significantly more demanding than sit-ups. Movement breakdown: KBS at 1.5-2 sec/rep when fresh, burpees at 3-4 sec/rep. Total reps: 150 KBS + 150 burpees = 300 total reps. Round-by-round analysis: Round 1 (50 reps each): KBS 75-100 sec, burpees 150-200 sec, transitions 10 sec = 235-310 sec. Round 2 (40 reps): fatigue 1.1x, KBS 66-88 sec, burpees 132-176 sec, transitions 8 sec = 206-272 sec. Round 3 (30 reps): fatigue 1.2x, KBS 54-72 sec, burpees 108-144 sec, transitions 6 sec = 168-222 sec. Round 4 (20 reps): fatigue 1.3x, KBS 39-52 sec, burpees 78-104 sec, transitions 4 sec = 121-160 sec. Round 5 (10 reps): fatigue 1.4x, KBS 21-28 sec, burpees 42-56 sec, transitions 2 sec = 65-86 sec. Total estimated time: Elite 795-1050 sec, Average 1000-1300 sec. However, burpees create significantly more fatigue than sit-ups, so I'm adjusting upward from Annie's benchmarks. The burpee substitution likely adds 60-90 seconds across all levels due to increased metabolic demand and longer movement cycle time. Final benchmarks: L10: 300-360 sec (elite can maintain pace despite burpees), L5: 540 sec (solid average time), L1: 960 sec (beginners will break frequently on burpees).

Modality Profile

Two movements: Burpee (Gymnastics - bodyweight movement) and Kettlebell Swing (Weightlifting - external load movement). Equal split between G and W modalities.