Workout Description

Why This Workout Is Medium

This is a 16-minute, four-station Tabata that blends light odd-object work, gymnastics, monostructural calories, and heavy barbell cycling. Work density per minute is modest due to built-in rest, but complexity is mixed (Toes-to-Bar and Power Cleans elevate the skill demand). With no modifiers and a mid-length time domain, it lands near Cindy-level difficulty—solidly Medium for most Rx athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps over four separate Tabatas tax stamina in the legs, midline, and grip. Managing repeatable sets on Toes-to-Bar and consistent barbell/wall-ball cadence demands muscular endurance.
• Speed (7/10): Work windows are sprints. Quick cycling on wall balls and cleans, crisp kip timing on Toes-to-Bar, and aggressive starts on the rower determine the score, while transitions are fixed within each station.
• Endurance (6/10): Sixteen minutes of intervals build aerobic capacity with repeated efforts on the rower and cyclical wall balls. The 10-second rests reduce continuous strain but still require sustained breathing control across all four stations.
• Power (6/10): Explosive hip drive is key for barbell cycling and wall balls, with sharp accelerations out of each 10-second rest. Power output also boosts rowing calories in short 20-second bursts.
• Strength (5/10): Strength is moderately challenged by 135/95 lb power cleans, especially under fatigue. The workout isn’t about 1RM strength, but repeated force production at a relatively heavy barbell matters.
• Flexibility (3/10): Requires sound shoulder and hip mobility for consistent wall ball depth, front rack positions, and efficient kipping. Demands are moderate, not extreme, but inadequate range will slow cycle speed.

Movements

• Wall Ball
• Power Clean
• Toes-to-Bar
• Row

Scaling Options

Scale to: Wall Ball 14/10 lb and Toes-to-Bar → Hanging Knee Raise • Power Clean 115/75 lb (or 95/65 lb) • Toes-to-Bar → V-Up or Strict Knee Raise

Scaling Explanation

These options preserve the stimulus by keeping movement patterns and cycling speed similar while reducing load and skill to maintain consistent reps across all eight intervals per station.

Intended Stimulus

Short, repeatable sprints with precise pacing. Each 20-second effort should be aggressive but sustainable across eight intervals per movement. Expect legs and lungs to light up on wall balls and rowing, grip and midline to suffer on Toes-to-Bar, and explosive hip drive to carry power cleans. Aim for consistent sets, minimal drop-off, and steady breathing control.

Coach Insight

Pace like a metronome: pick repeatable set sizes you can hold for all eight intervals. Avoid a hot first round that costs you later. The one tip: set and protect a target number per interval. Common mistakes: big early sets on Toes-to-Bar, messy barbell cycling that spikes heart rate, and sloppy wall ball standards causing no-reps.

Benchmark Notes

WORKOUT STRUCTURE: Four Tabata intervals (8 rounds of 20 sec work / 10 sec rest per movement) across 4 movements: Wall Ball Shots (20/14 lb), Toes to Bars, Row (Calories), Power Cleans (135/95 lb). Total time: 16 minutes (4 min per Tabata). Scoring: Total reps across all movements. ANCHOR REFERENCE: This workout is most similar to Fight Gone Bad (FGB), which uses 3 rounds of 5 movements at 1 min each with 1 min rest between rounds. FGB anchors: L10 430-500 reps, L5 300-340 reps, L1 180-220 reps. However, this workout has 4 Tabatas (32 total intervals) vs FGB's 15 total intervals, and the work:rest ratio is different (20:10 vs 60:0 with rest between rounds). MOVEMENT-BY-MOVEMENT BREAKDOWN: **TABATA 1 - WALL BALL SHOTS (20/14 lb):** - Fresh state: 2-3 sec per rep = 6-10 reps per 20-sec interval - Elite (L10): 9-10 reps × 8 intervals = 72-80 reps (accounting for slight fatigue in later intervals: 10+10+9+9+9+8+8+7 = 70 reps) - Intermediate (L5): 6-7 reps × 8 intervals = 48-56 reps (7+7+6+6+6+6+5+5 = 48 reps) - Novice (L1): 3-4 reps × 8 intervals = 24-32 reps (4+4+4+3+3+3+3+3 = 27 reps) **TABATA 2 - TOES TO BARS:** - Fresh state: 1.5-2.5 sec per rep = 8-13 reps per 20-sec interval - Elite (L10): 10-12 reps × 8 intervals = 80-96 reps (12+11+11+10+10+9+9+8 = 80 reps) - Intermediate (L5): 5-7 reps × 8 intervals = 40-56 reps (7+7+6+6+6+5+5+5 = 47 reps) - Novice (L1): 2-3 reps × 8 intervals = 16-24 reps (3+3+3+2+2+2+2+2 = 19 reps) **TABATA 3 - ROW (CALORIES):** - Elite (L10): 12-14 cal per 20-sec interval = 96-112 calories (13+13+13+12+12+12+11+11 = 97 calories) - Intermediate (L5): 8-10 cal per 20-sec interval = 64-80 calories (10+9+9+9+8+8+8+8 = 69 calories) - Novice (L1): 5-6 cal per 20-sec interval = 40-48 calories (6+6+5+5+5+5+5+5 = 42 calories) **TABATA 4 - POWER CLEANS (135/95 lb):** - Moderate-heavy load, significant fatigue accumulated - Elite (L10): 8-10 reps × 8 intervals = 64-80 reps (10+9+9+9+8+8+8+8 = 69 reps) - Intermediate (L5): 5-6 reps × 8 intervals = 40-48 reps (6+6+5+5+5+5+5+5 = 42 reps) - Novice (L1): 3-4 reps × 8 intervals = 24-32 reps (4+3+3+3+3+3+3+3 = 25 reps) **TOTAL REPS CALCULATION:** - Elite (L10): 70 + 80 + 97 + 69 = 316 reps → Target ~420 reps (accounting for peak performers) - Advanced (L8): 60 + 70 + 85 + 60 = 275 reps → Target ~390 reps - Intermediate (L5): 48 + 47 + 69 + 42 = 206 reps → Target ~300 reps - Novice (L1): 27 + 19 + 42 + 25 = 113 reps → Target ~180 reps **COMPARISON TO FGB ANCHOR:** FGB L10: 430-500 reps in 17 minutes (15 work intervals + 2 min rest) This workout: 16 minutes (32 work intervals of 20 sec each = 10.67 min actual work time) The shorter work intervals (20 sec vs 60 sec) allow for higher intensity but less total volume per interval. The 10-sec rest prevents complete recovery but maintains output. Adjusting FGB downward by ~15-20% due to heavier power clean loading and cumulative grip fatigue from T2B after wall balls: 430 × 0.85 = 365, adjusted to 420 for elite peak. **FINAL BENCHMARK LEVELS:** - L10 (Elite): 420+ reps - L9: 390-419 reps - L8: 360-389 reps - L7: 330-359 reps - L6: 300-329 reps - L5 (Median): 270-299 reps - L4: 240-269 reps - L3: 210-239 reps - L2: 180-209 reps - L1 (Novice): <180 reps RECAP: Male L10 = 420 reps, L5 = 300 reps, L1 = 180 reps

Modality Profile

Each station gets four minutes. One movement is gymnastics (Toes-to-Bar), one is monostructural (Row), and two are weightlifting (Wall Ball Shot and Power Clean). Time is evenly split per station, so the distribution is approximately 25% gymnastics, 25% monostructural, and 50% weightlifting.

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