Workout Description

Why This Workout Is Hard

While individual movements are moderate intensity, the high total volume (1776 reps) and team format create unique challenges. Teams must strategize rep distribution while managing fatigue across varied movements. The combination of grip-intensive exercises (KB swings, pull-ups) with high-skill movements (double-unders) and cardio demands (burpees, row) means athletes can't fully recover. Most teams will take 35-45 minutes, requiring significant pacing and work-sharing strategy.

Benchmark Times for Team 1776

• Elite: <20:00
• Advanced: 25:00-30:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep count tests muscular endurance across full body. Team format allows some recovery but volume remains challenging for local muscle groups.
• Endurance (8/10): High total volume of 1776 reps split among team members creates sustained cardiovascular demand. Multiple movements targeting different muscle groups maintains elevated heart rate throughout.
• Speed (7/10): Team format encourages quick transitions and fast movement cycling. Success depends on maintaining high intensity across multiple modalities.
• Power (6/10): Multiple explosive movements including box jumps, kettlebell swings, ball slams, and double-unders require significant power output throughout.
• Flexibility (5/10): Several movements require good mobility: overhead pressing, deep squats, kettlebell swings. Box jumps and burpees demand hip/ankle flexibility.
• Strength (4/10): Moderate loads in kettlebell swings, wall balls, and dumbbell push press create strength demands, but weights are submaximal for sustained work.

Movements

• Wall Ball
• Push-Up
• Kettlebell Swing
• Air Squat
• Dumbbell Push Press
• Burpee
• Sit-Up
• Ball Slam
• Box Jump
• Row
• Pull-Up
• Double-Under

Scaling Options

KB Swings: 35/26lb, maintain hip hinge pattern Box Jumps: 20/16" or step-ups Push-Ups: Knee push-ups or elevated surface Pull-Ups: Ring rows or banded pull-ups Double-Unders: Single skips (3:1 ratio) Wall Balls: 14/10lb, reduce target height DB Push Press: 25/20lb dumbbells Total reps: Reduce to 1,200-1,500 for newer athletes Row: Substitute with 12/9 cal bike if needed

Scaling Explanation

Scale if unable to perform 5+ unbroken reps of any movement, especially pull-ups or push-ups. Reduce load if form deteriorates under fatigue. Team should finish within 45 minutes - scale volume if projected longer. Prioritize consistent movement over speed. Each athlete should be able to work for 1-2 minutes before needing extended rest. Scale to maintain steady work rate of 40-60% intensity rather than all-out efforts followed by long breaks.

Intended Stimulus

Long-duration oxidative workout (30-45 min target) with mixed modal movements. Tests aerobic capacity, work capacity distribution, and team coordination. Primary challenge is maintaining consistent output while managing fatigue across multiple movement patterns.

Coach Insight

Break total reps into manageable chunks (300-400 per person). Rotate exercises every 2-3 minutes to prevent local muscle fatigue. Start with stronger movements while fresh. Save metabolically demanding movements (burpees, wall balls) for middle portions. Finish with skill-based movements (double-unders) when fatigued. Suggested rep scheme: 200 reps each of easier movements (air squats, sit-ups), 150 each of moderate movements (KB swings, box jumps), 100 each of challenging movements (pull-ups, push-ups). Have one person working while others rest/recover. Track reps meticulously to avoid miscounts.

Benchmark Notes

This is a high-volume team workout with 1776 total reps across 12 movements. Using Kelly (1500 reps) as the closest volume anchor. Breakdown for a 3-person team: - 592 reps per person - Assume relatively even distribution across movements (~50 reps each) Movement time estimates (per person): - KB Swings: 50 reps × 2s = 100s - Box Jumps: 50 reps × 2s = 100s - Air Squats: 50 reps × 1.5s = 75s - Push-Ups: 50 reps × 1.5s = 75s - Burpees: 50 reps × 4s = 200s - Pull-Ups: 50 reps × 2s = 100s - Sit-Ups: 50 reps × 1.5s = 75s - Row: 50 cals × 2s = 100s - Double-Unders: 50 reps × 0.5s = 25s - Wall Balls: 50 reps × 2.5s = 125s - Ball Slams: 50 reps × 2s = 100s - DB Push Press: 42 reps × 2s = 84s Base time: 1159s Factors: - Transitions (11 changes): +180s - Team coordination/communication: +120s - Fatigue multiplier (high volume): 1.3x - Rest/breaks between sets: +300s Projected elite time (L10): 20-25 minutes Scaled from Kelly anchor (L10 ~17min) accounting for higher volume and team coordination. Recap: Male L10: 20:00 (1200s) Male L5: 40:00 (2400s) Male L1: 60:00 (3600s) Female L10: 25:00 (1500s) Female L5: 45:00 (2700s) Female L1: 65:00 (3900s)

Modality Profile

Gymnastics (6/12): Air Squat, Push-Up, Burpee, Pull-Up, Sit-Up, Double-Under. Monostructural (1/12): Row. Weightlifting (5/12): Kettlebell Swing, Wall Ball, Ball Slam, Dumbbell Push Press. Rounded to nearest 10% from raw percentages (50/8.3/41.7).

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