Workout Description

Why This Workout Is Medium

This is a mixed-modal bodyweight-heavy piece with a light odd-object. Movement complexity is low, but the total volume across eight movements and three rounds plus three minutes of isometric planking drives fatigue. Expect most athletes to finish in 16–26 minutes, with the ball slams and core work (V-Ups, plank) setting the pace. Breathing and steady transitions determine success.

Benchmark Times for Robert Bush

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps across eight movements and three rounds, plus three minutes of planking, demand sustained muscular output in shoulders, trunk, and legs without long rest breaks.
• Endurance (6/10): Roughly 16–26 minutes of steady work keeps heart rate elevated throughout. Limited pure cyclical elements, but constant movement and short transitions test aerobic capacity and breathing control.
• Power (5/10): Ball slams and jump squats favor repeat explosive efforts. Power must be tempered with pacing to avoid redlining and to maintain crisp reps across all three rounds.
• Speed (5/10): Moderate cycling speeds and frequent transitions reward athletes who move efficiently between stations and maintain a steady, repeatable cadence without unnecessary pauses.
• Flexibility (2/10): Requires basic mobility: hip flexion for V-Ups, overhead range for the slam setup, and squat depth. No extreme positions or advanced overhead demands.
• Strength (2/10): External loading is light and mostly concentric with ball slams. No heavy lifts or strict strength elements, so max force production is not the limiter for most athletes.

Movements

• Jumping Jack
• Mountain Climber
• V-Up
• Calf Raise
• Burpee
• Plank Hold
• Ball Slam
• Jump Squat

Scaling Options

Scale to: 2 rounds • Ball slams 20/14 lb and 20 reps per round • Tuck-Ups instead of V-Ups + 40s plank

Scaling Explanation

These options preserve the conditioning and core stimulus while reducing load and volume so athletes can maintain quality movement, steady pacing, and finish under the time cap.

Intended Stimulus

A steady, grindy, moderate-length effort. You should feel continuous movement with elevated breathing, but not redline. Aim for consistent round splits, smooth transitions, and unbroken sets on the simpler movements. Let the ball slams set your rhythm—powerful but controlled—and keep the core engaged for V-Ups and planks to avoid back fatigue.

Coach Insight

Pace at 80–85% from the start. Break V-Ups early (e.g., 10/10) if needed to protect your back and keep moving. Use a breathing pattern on slams: inhale on reset, exhale on impact. The one tip: Manage the ball slams—smooth, consistent sets prevent blow-ups later. Avoid sprinting the first round of burpees and don’t hang out before the plank; get down and hold it.

Benchmark Notes

Use these times to set expectations and pacing. If your PR sits near L7–L9, push transitions and hold unbroken sets on easier movements. If you’re L1–L4, plan strategic breaks and keep the plank honest. Hit the intended stimulus by finishing near your level with consistent round splits.

Modality Profile

Most of the work is bodyweight gymnastics: burpees, jump squats, V-Ups, mountain climbers, calf raises, jumping jacks, and plank holds. Ball slams provide the weightlifting component. Jumping jacks act as light cyclical movement. Overall, this is primarily gymnastics conditioning with a small odd-object power element.

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