Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume (819 total reps) and minimal built-in rest. The movement sequencing creates significant fatigue - heavy core work leads into box jumps, while deadlifts follow burpees. The 3-round format with 8 movements per round means sustained effort for 20-25 minutes. While individual elements aren't extreme, the combination and volume create substantial accumulated fatigue.

Benchmark Times for Lucas

• Elite: <13:00
• Advanced: 14:30-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 246 reps per round targeting different muscle groups. The combination of movements creates significant local muscular fatigue, especially in posterior chain and core.
• Endurance (8/10): High-volume workout with minimal rest potential across 3 rounds. Continuous movement through varied exercises creates sustained cardiovascular demand and tests aerobic capacity.
• Speed (7/10): Quick transitions between movements and fast cycling of bodyweight exercises are crucial for optimal time. Double-unders require significant speed.
• Power (6/10): Box jumps, kettlebell swings, and wall balls demand explosive output. However, high volume will reduce power output as fatigue accumulates.
• Flexibility (5/10): Full-range deadlifts, wall balls, and box jumps require decent mobility. Hip flexion/extension and shoulder mobility are consistently challenged.
• Strength (4/10): Moderate loads in deadlifts, KB swings, and weighted sit-ups provide some strength stimulus, but volume and fatigue limit maximal force production.

Movements

• Wall Ball
• Push-Up
• Kettlebell Swing
• Air Squat
• Burpee
• Sit-Up
• Deadlift
• Box Jump
• Double-Under

Scaling Options

Weighted Sit-Ups: Reduce to 10/7kg or remove weight. Box Jumps: Lower height to 50/40cm or step-ups. KB Swings: Scale to 16/12kg, American to Russian style. Burpees: Step-back burpees or reduce to 16 reps. Deadlifts: Reduce to 40% 1RM or use DB/KB. Wall Balls: Lower target height, reduce weight to 6/4kg. Push-Ups: Knee push-ups or incline. Double-Unders: Single skips (90 reps) or alternating step jumps.

Scaling Explanation

Scale if unable to maintain proper form on weighted movements or if push-ups/burpees cause significant form breakdown. Target completion time is 15-25 minutes - scale volume if projected over 25 minutes. Prioritize consistent movement over speed, especially on deadlifts and KB swings. Consider reducing to 2 rounds if endurance is limited. Athletes should be able to perform at least 10 unbroken reps of each movement when fresh before attempting Rx.

Intended Stimulus

Moderate-length glycolytic workout targeting 15-25 minutes. Primary focus is on muscular endurance and stamina across multiple movement patterns. The workout challenges both posterior chain and pushing mechanics while maintaining a steady work rate. The combination of weighted and bodyweight movements tests strength-endurance capacity.

Coach Insight

Break up sets early to maintain consistent pace - aim for 2-3 sets per movement. For weighted sit-ups, keep core tight and control descent. On box jumps, step down to conserve energy. Break kettlebell swings at 15-20 reps. Burpees will be the most taxing - consider 6-6-6-6 rep scheme. For deadlifts, quick singles or doubles when fatigued. Wall balls should be unbroken early, then 12-12 splits. Push-ups in sets of 10. Air squats steady pace. Double-unders in sets of 10-15 when fresh, smaller sets later.

Benchmark Notes

This workout is most similar to Helen in structure (3 rounds with mixed modalities) but with significantly more volume. Movement breakdown per round: - Weighted Sit-Ups (30): ~60s with weight factor - Box Jumps (24): ~48s - KB Swings (30): ~60s - Burpees (24): ~96s - Deadlifts (30): ~75s at 50% 1RM - Wall Balls (24): ~72s - Push-Ups (30): ~45s - Air Squats (24): ~36s - Double-Unders (30): ~20s Base round time: ~512s Fatigue multipliers: Round 1: 1.0x = 512s Round 2: 1.2x = 614s Round 3: 1.3x = 666s Transitions between movements (~8s each × 8 transitions per round × 3 rounds) = ~192s Total projected time: 1792s for base level Scaling from Helen benchmark (L10 M: 450-510s, F: 510-570s) with 3.5x volume multiplier plus additional complexity factor. Final targets: Male L10: 780s (13:00) Male L5: 1200s (20:00) Male L1: 1800s (30:00) Female L10: 900s (15:00) Female L5: 1380s (23:00) Female L1: 2100s (35:00)

Modality Profile

Out of 9 movements: 5 Gymnastics (Air Squat, Box Jump, Burpee, Push-Up, Sit-Up, Double-Under), 0 pure Monostructural, and 3 Weightlifting (Deadlift, Kettlebell Swing, Wall Ball). Double-Under could be considered either G or M, but is typically classified as G due to being a bodyweight coordination skill. Rounded to nearest 10% from raw percentages of ~67/0/33.

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