Workout Description
Buy-In: 2,013 meter Air Bike
AMRAP in 30 minutes
4 Toes-to-Bars
4 Burpees
27 Wall Ball Shots (20/14 lb)
Why This Workout Is Medium
Hero WOD (AMRAP). Bike buy-in, then 30m AMRAP: T2B, burpees, wall balls. Tests long-duration conditioning.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): A 2km bike buy-in followed by a 30-minute AMRAP of T2B, burpees, and wall balls creates a long-duration test of cardiovascular and muscular endurance.
- Stamina (7/10): Performing T2B, burpees, and wall balls for 30 minutes after a bike buy-in will challenge core, pushing, pulling, and leg stamina significantly.
- Speed (5/10): Consistent pacing and efficient cycling of movements are key for maximizing rounds in this long AMRAP.
- Power (4/10): Wall balls and burpees have power components. Maintaining some power output over 30 minutes is tested.
- Strength (3/10): Wall balls (20/14 lb) provide a light-moderate strength stimulus. T2B test core strength endurance. Primarily an endurance WOD.
- Flexibility (3/10): Requires mobility for T2B (hamstrings, hip flexors) and wall balls (squat depth).
Modality Profile
A triplet of two gymnastics movements (TTB, Burpee) and one monostructural movement (Bike), with a Wall Ball (W) component. 2G, 1W, 1M. Profile: 50% G, 25% W, 25% M.
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