Workout Description

Why This Workout Is Medium

Using the provided framework: work density scores low due to long duration and monostructural time (row) despite heavy dumbbell work (density tier <30 = 20 pts). Movement complexity averages moderate/advanced (Toes-to-Bar and Devil Press) for 45 pts. Time domain is 30+ minutes (75 pts). No modifiers apply. Weighted total lands near the top of Medium—grindy and taxing but not maximal intensity throughout.

Benchmark Times for Ant Man

• Elite: <28:30
• Advanced: 30:00-31:30
• Intermediate: 33:00-34:30
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps across Toes-to-Bar, heavy wall balls, and devil presses demand continuous muscular output and grip stamina for 30+ minutes.
• Endurance (7/10): A long, mostly steady effort with a 2000 m row and sustained sets favors aerobic capacity and steady breathing under fatigue more than short sprints.
• Strength (4/10): External loads are challenging (2x50/35 lb and 30/20 lb) but submaximal; the limiter isn’t max strength, it’s strength endurance under fatigue.
• Power (4/10): Wall balls and devil presses involve hip extension, but the long duration shifts the emphasis from explosive power to sustainable, repeatable effort.
• Flexibility (3/10): Basic ROM: overhead squat depth for wall balls and good shoulder/hip flexion for Toes-to-Bar. Mobility helps, but extreme flexibility isn’t required.
• Speed (3/10): This is not a sprint. Smart pacing with controlled transitions and sustainable sets matters more than high-speed cycling.

Movements

• Devil Press
• Toes-to-Bar
• Wall Ball Shot
• Row

Scaling Options

Scale to: Hanging Knee Raise + 20/14 lb WB + 2x35/25 lb DP • 10 TTB/10 WB/10 DP × 3, 1500/1200 m row, then 30/30/30 • 12 min cap per section with rep caps to keep moving

Scaling Explanation

These options reduce skill, loading, and volume to preserve the stimulus: steady aerobic work, sustainable sets, and a grip/midline challenge without stalling.

Intended Stimulus

A sustained grind with deliberate, repeatable sets. Round one should feel manageable, the row steady but purposeful, and the final chipper like a battle of composure. Aim to keep heart rate controlled, protect grip and midline, and move continuously without redlining early. Finish with strong posture and consistent mechanics.

Coach Insight

Pace the first 3 rounds so you can row at a real split and still attack the final devil presses. Break early, not late. The one tip: protect your grip—planned sets on Toes-to-Bar and devil presses will save your workout. Avoid sprinting the openers, overpulling the row, and letting wall ball depth or target accuracy slip under fatigue.

Benchmark Notes

Times represent finish targets from beginner (L1) to elite (L9). If you’re finishing near L5, you’re on track for a solid RX effort. Falling above L1 likely means loads/reps or gymnastics volume were too aggressive; below L9 indicates elite capacity, smooth cycling, and strong rowing splits.

Modality Profile

Weightlifting dominates with heavy wall balls and a large volume of devil presses. Gymnastics is significant through the Toes-to-Bar volume. The 2000/1600 m row adds a notable monostructural chunk. Time-wise this skews toward weightlifting, then monostructural, then gymnastics.

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