Workout Description

Why This Workout Is Very Hard

The weight vest transforms otherwise moderate movements into a significant challenge, especially over this volume. The 100 air squat buy-in pre-fatigues legs before high-volume box jumps and wall balls. The descending rep scheme provides some relief, but running with a vest between rounds prevents real recovery. The heavy deadlift buy-out after accumulated fatigue makes this especially brutal.

Benchmark Times for The Batman

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 26:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extensive lower body muscular endurance required through squats, box jumps, and wall balls. Weight vest amplifies stamina demands across all movements.
• Endurance (8/10): High volume descending rep scheme with running intervals and weight vest creates sustained cardiovascular demand. Buy-in of 100 air squats sets early aerobic tone.
• Power (7/10): Box jumps and wall balls are explosive movements. Kettlebell swings require hip power. Weight vest increases power demands throughout.
• Flexibility (6/10): Full depth squats, wall balls, and box jumps require good hip and ankle mobility. Weight vest challenges positional strength in end ranges.
• Speed (5/10): Descending rep scheme allows for faster cycling as fatigue builds. Running intervals require pace management with vest.
• Strength (4/10): Moderate strength demands from weight vest and kettlebell swings. Buy-out deadlifts at 80% add strength element but not workout's primary focus.

Movements

• Air Squat
• Box Jump
• Wall Ball
• Kettlebell Swing
• Run
• Deadlift

Scaling Options

Remove weight vest for intermediate athletes. Scale box height to 24/20" or 20/16". Reduce wall ball weight to 14/10lb and target to 9ft. Scale KB weight to 16/12kg. Reduce deadlift weight to 70% max or substitute RDLs. For beginners: step-ups instead of box jumps, 50 air squat buy-in, 40-30-20-10 rep scheme, 100m runs, 2 sets of deadlifts.

Scaling Explanation

Scale if unable to perform 20+ unbroken air squats with vest, maintain safe box jump technique when fatigued, or complete wall balls to proper height. Priority is maintaining consistent movement through all rounds - should not see significant breaking between reps until final rounds. Target time of 25-35 minutes. Scale load/volume if projected time exceeds 40 minutes. Form on deadlift buy-out is non-negotiable - reduce weight if back rounds or setup degrades.

Intended Stimulus

Long glycolytic/oxidative workout (25-35 minutes) with weighted vest creating additional metabolic and strength demand. The descending rep scheme tests both power endurance and cardiovascular capacity. Buy-in creates early leg fatigue while buy-out tests strength under accumulated fatigue.

Coach Insight

Break box jumps into sets of 10-15 early to preserve legs. Wall balls can be larger sets (15-20) in early rounds but expect sets of 5-10 by the end. For KB swings, aim for sets of 15-20 in first round, decreasing to sets of 10. Run at sustainable pace - these are active recovery. On deadlift buy-out, rest 90-120s between sets and prioritize form. Consider breaking air squat buy-in into 4 sets of 25 to avoid burning out early.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of running + box jumps + wall balls) but with added complexity. Analysis breakdown: 1. Buy-In (100 Air Squats): - Fresh state: 1.5 sec/rep = 150 sec 2. Main Work (descending reps with vest): - Box Jumps: 2.5 sec/rep (vest adds 0.5 sec) - Wall Balls: 3 sec/rep (vest adds 0.5 sec) - KB Swings: 2 sec/rep (vest adds 0.3 sec) - 200m Run: 45 sec (vest adds 10 sec) Per round estimates: 50 reps: 400 sec 40 reps: 310 sec 30 reps: 230 sec 20 reps: 160 sec 10 reps: 90 sec Total main work: ~1190 sec 3. Buy-Out (4x5 Deadlifts): - 20 reps at 80% = ~180 sec including rest 4. Transitions: ~120 sec total Base time: 1640 sec Comparing to Kelly benchmark (L10 M: 930-1050s, F: 1020-1170s), this workout should take ~70% longer due to: - Weight vest throughout - Additional buy-in/buy-out work - Third movement (KB swings) Final L10/L5/L1 Targets: Men: 1140s/1740s/2700s (19:00/29:00/45:00) Women: 1260s/1920s/3000s (21:00/32:00/50:00)

Modality Profile

Gymnastics (2/6): Air Squat, Box Jump. Monostructural (1/6): Run. Weightlifting (3/6): Wall Ball, Kettlebell Swing, Deadlift. Rounded to nearest 10% from raw percentages of G:33%, M:17%, W:50%.

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