Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high-volume cycling and no built-in rest periods. The triple bike intervals (42 total calories) create significant cardiovascular fatigue that compounds throughout each round. The thrusters at 95/65 become increasingly challenging under this fatigue, while the varied squatting movements (thrusters, KB swings, box jumps, air squats, wall balls, burpees) create cumulative leg fatigue. Most athletes will take 18-25 minutes with forced breaks.

Benchmark Times for The Wirtz

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Multiple rounds with bike intervals and compound movements create sustained cardiovascular demand. Three bike intervals per round maintain elevated heart rate throughout.
• Stamina (7/10): High-volume thrusters, wall balls, and bodyweight movements test muscular endurance. Multiple movement patterns challenge different muscle groups repeatedly.
• Speed (7/10): Quick transitions between movements and fast cycling of moderate-weight exercises are crucial for good times.
• Power (6/10): Box jumps, kettlebell swings, and wall balls are explosive movements. Bike intervals also benefit from power output.
• Flexibility (5/10): Thrusters and wall balls demand overhead mobility. Box jumps, air squats, and burpees require hip and ankle range of motion.
• Strength (4/10): Moderate loads in thrusters and kettlebell swings require strength, but not maximal. Weight selection allows for consistent movement through fatigue.

Movements

• Wall Ball
• Air Bike
• Thruster
• Kettlebell Swing
• Air Squat
• Burpee
• Box Jump

Scaling Options

Reduce thruster weight to 65/45 lbs or sub front squats. Scale bike to 10-12 calories. Lower box height to 20/16" or step-ups. Reduce wall ball weight to 14/10 lbs and target to 9'. For beginners, consider 3 rounds total or reducing reps to 12 thrusters, 8 KB swings, 12 box jumps. Step burpees if needed for consistent movement.

Scaling Explanation

Scale if unable to perform 8+ unbroken thrusters at prescribed weight or if box jumps cause significant hesitation. Target completion time is 15-20 minutes - scale to maintain intensity rather than grind through. Form deterioration on thrusters or wall balls indicates need for weight reduction. Prioritize full range of motion and safe movement patterns over prescribed weight or reps. Athletes should be able to maintain consistent work rate without extended breaks.

Intended Stimulus

Moderate-length glycolytic workout (15-20 minutes) with oxidative elements from the bike intervals. Primary challenge is maintaining power output across varied movements while managing cardiovascular fatigue. The bike serves as active recovery while still contributing to overall workout volume. Movement pattern transitions test total body coordination under fatigue.

Coach Insight

Break up thrusters early (8-8 or 6-5-5) to prevent redlining. Use bike intervals to catch breath but keep RPMs above 70. Quick transitions between movements are crucial - have a plan for equipment layout. Wall balls should be unbroken early, then 10-6 as needed. For thrusters, focus on solid front rack and aggressive hip drive. Common mistake is rushing first round then falling apart - aim for consistent round times within 30 seconds of each other.

Benchmark Notes

This workout has similarities to Kelly (5 rounds of running, box jumps, wall balls) but with 4 rounds and bike/thruster combinations. Analysis: Per Round Breakdown (Elite Male): - Bike 14 cal: 20-25s x 3 = 60-75s - Thrusters (16): 45-55s (including quick breaks) - KB Swings (10): 20-25s - Box Jumps (16): 30-35s - Air Squats (10): 15-20s - Wall Balls (16): 35-40s - Burpees (10): 35-40s Base time per round: ~240s Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x Transitions: ~8-10s between movements Total transitions per round: ~60s Projected times: Round 1: 300s Round 2: 300s Round 3: 360s Round 4: 360s Total for elite (L10): ~14:00 (840s) Scaling from Kelly benchmark (L10 = 15:30-17:30): - This workout is ~85% volume of Kelly - Similar movement pattern complexity - Added cardio stress from bike sprints Final targets (M/F): L10: 14:00 / 17:00 L5: 20:00 / 23:00 L1: 30:00 / 33:00

Modality Profile

G movements (3/7): Box Jump, Air Squat, Burpee. M movements (1/7): Bike. W movements (3/7): Thruster, Kettlebell Swing, Wall Ball. Rounded to nearest 10% from raw percentages (43/14/43).

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