Workout Description

Why This Workout Is Hard

This workout combines two grip-intensive movements in continuous rounds with no built-in rest. Burpee pull-ups are already demanding, requiring explosive power from the floor to the bar. Following immediately with 20 kettlebell swings creates significant grip fatigue and posterior chain loading. The 5-round structure means 50 total burpee pull-ups and 100 KB swings with accumulating fatigue. Most average athletes will need to break up sets significantly by rounds 3-4.

Benchmark Times for Like Burpees, But Extra

• 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): High volume of pulling movements combined with explosive hip hinge pattern will heavily tax upper body and posterior chain muscular endurance.
• Endurance (7/10): Five rounds of continuous burpee pull-ups and kettlebell swings creates significant cardiovascular demand with minimal rest between movements.
• Power (6/10): Kettlebell swings are inherently explosive hip extension movements, while burpee transitions require rapid body position changes and explosive pull-up execution.
• Speed (5/10): Success depends on maintaining consistent cycling speed through complex movement combinations while managing grip fatigue and breathing patterns.
• Strength (4/10): Moderate strength demand from bodyweight pull-ups and kettlebell swings, but not maximal loading that would challenge pure strength capacity.
• Flexibility (3/10): Burpee pull-ups require overhead mobility and hip flexion, while kettlebell swings demand hip hinge mobility and thoracic extension.

Movements

• Kettlebell Swing
• Burpee Pull-Up

Benchmark Notes

This workout consists of 5 rounds of 10 Burpee Pull-Ups and 20 Kettlebell Swings (53/35 lb). I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Burpee Pull-Up: Combines burpee (3-4 sec) + pull-up (1-2 sec) = 4-6 sec per rep fresh - Kettlebell Swing (53/35): 1.5-2 sec per rep fresh Round Breakdown (Elite Level): Round 1 (Fresh): 10 burpee pull-ups × 4.5 sec = 45 sec, 20 KBS × 1.5 sec = 30 sec, transitions = 5 sec. Total: 80 sec Round 2: Fatigue 1.1x = 88 sec Round 3: Fatigue 1.2x = 96 sec Round 4: Fatigue 1.3x = 104 sec Round 5: Fatigue 1.5x = 120 sec Total Elite Time: ~490 sec (8:10) This workout is most similar to Helen (3 rounds: 400m run, 21 KBS 53/35, 12 pull-ups) from the anchor benchmarks. Helen has L10 at 450-510 sec and this workout has similar volume but with the more demanding burpee pull-ups replacing regular pull-ups, plus 2 additional rounds. The burpee pull-up is significantly more taxing than a regular pull-up, and the extra 2 rounds add substantial fatigue. Adjusting from Helen anchor: Helen L10 = 480 sec average. This workout has ~67% more rounds (5 vs 3) and more demanding movements, so I'm scaling to 360 sec for L10. Helen L5 = 660 sec, scaling to 600 sec for this workout. Helen L1 = 990 sec, scaling to 1080 sec. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Burpee Pull-Up is a gymnastics bodyweight movement, while Kettlebell Swing is a weightlifting movement with external load. Two modalities present results in 50/50 split.