Workout Description
For Time
30 calorie Assault Air Bike
30 Box Jumps (24/20 in)
30 Kettlebell Swings (53/35 lb)
30 Jumping Pull-Ups
30 Push Presses (43/35 lb)
30 Knees-to-Elbows
30 Wall Ball Shots (20/14 lb)
30 Back Extensions
30 Burpees
30 Lunges
30 calorie Assault Air Bike
Why This Workout Is Medium
A long chipper workout with 30 reps across 10 different movements plus bike buy-in/cash-out. Uses mostly lighter weights or scaled movements, testing broad work capacity and pacing.
Benchmark Times for 30 Caliber
- Elite: <28:45
- Advanced: 28:45-26:16
- Intermediate: 26:16-22:31
- Beginner: >22:31
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Dumbbell snatches are an explosive unilateral power movement; burpees also have a power component in the jump and push-up.
- Endurance (7/10): The 21-15-9 format with dumbbell snatches and burpees is a high-intensity couplet causing significant metabolic demand and cardiovascular stress.
- Speed (7/10): Fast cycling of both dumbbell snatches and burpees, along with rapid transitions, is essential for a competitive time.
- Stamina (6/10): Muscular stamina is challenged in the shoulders, back, and legs for cycling dumbbell snatches, and performing burpees under fatigue.
- Strength (4/10): The 50/35 lb dumbbell requires unilateral strength, core stability, and control, especially for multiple reps.
- Flexibility (4/10): Requires mobility for the dumbbell snatch (hip hinge, thoracic rotation, overhead position) and for the burpee (squat, push-up, jump).
Modality Profile
A long chipper with 11 distinct stations. Counting the movements gives a baseline of 5/11 Gymnastics (~45%), 4/11 Weightlifting (~36%), and 2/11 Monostructural (~18%). This distribution accurately reflects the nature of the WOD as a gymnastics-heavy chipper with significant contributions from the other two modalities.
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