Workout Description
4 Rounds, Each for Time (within a 4-minute window per round):
Round 1 & 3:
15/10 calorie Air Bike
50 meter Swim
10 GHD Sit-Ups
10 Ball Slams (60/40 lb)
Round 2 & 4 (movements in reverse order):
10 Ball Slams (60/40 lb)
10 GHD Sit-Ups
50 meter Swim
15/10 calorie Air Bike
Rest the remainder of each 4-minute window. Score is cumulative work time across all 4 rounds.
Why This Workout Is Very Hard
Event #10 from the 2020 CrossFit Games (Phase 2), 'Swim 'N' Stuff' is a unique interval-style workout. Athletes perform 4 rounds, each within a 4-minute window. Rounds 1 & 3 consist of Air Bike calories, a 50m swim, GHD Sit-Ups, and heavy Ball Slams (60/40 lb). Rounds 2 & 4 are performed with these movements in reverse order. The score is the cumulative time of the work periods. This WOD tests cardiovascular capacity, swimming skill, core strength, and power, with an added challenge of managing transitions and work/rest under pressure.
Benchmark Times for Swim 'N' Stuff
- Elite: <21:01
- Advanced: 21:01-19:31
- Intermediate: 19:31-16:31
- Beginner: >16:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Four interval rounds, each within a 4-min window (work/rest). Rds 1&3: Bike/Swim/GHDs/Ball Slams (60lb). Rds 2&4: reverse order. Tests cardiovascular capacity, swimming skill, core strength, and power, with an emphasis on managing transitions and work/rest under pressure.
- Stamina (8/10): Each round tests specific stamina: bike (cardio/leg), swim (full body), GHDs (core), Ball Slams (full body/power). Repeating varied efforts with incomplete rest challenges recovery and sustained output.
- Power (7/10): Ball slams are a primary power movement. Air bike sprints and powerful swimming strokes also contribute. The interval nature encourages high power output within work periods.
- Strength (6/10): Heavy ball slams (60/40 lb) require significant strength and power. GHD sit-ups demand substantial core strength. Swimming and biking have strength endurance components.
- Speed (6/10): Maximizing work within each 4-minute window is key. Fast transitions between movements and efficient execution of each task are crucial for maximizing rest or completing work quickly.
- Flexibility (4/10): Requires shoulder mobility for swimming. Spinal/hip flexor mobility for GHDs. Hip hinge/thoracic rotation for ball slams. Basic biking mechanics.
Modality Profile
A complex interval workout. The Air Bike and Swim are monostructural. The GHD Sit-Ups are gymnastics. The heavy Ball Slams are a weightlifting/power movement. This creates a profile with a monostructural majority, but significant G and W components.
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