Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through 9 rounds of high-intensity intervals with minimal recovery. The 30-second cap forces athletes to work at near-maximal effort on the bike, then immediately transition to wall balls with compromised legs and breathing. While individual elements are manageable, the combination of forced pacing, leg fatigue interference, and 60-second rest being insufficient for full recovery between rounds elevates this to Hard difficulty.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Nine rounds of 30-second intervals with bike calories creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Stamina (7/10): Wall balls after bike calories in each round will accumulate significant shoulder and leg muscular endurance fatigue over nine rounds.
• Speed (7/10): Success depends on quickly transitioning from bike to wall balls and maintaining fast cycling pace to maximize reps within 30-second windows.
• Power (6/10): Wall balls are inherently explosive hip-to-overhead movements, and bike requires power output to achieve calorie targets quickly within time cap.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility for full squat depth and overhead reach, plus basic cycling position flexibility.
• Strength (3/10): Wall balls require moderate strength but focus is on endurance rather than maximal force production with lighter medicine ball loads.

Movements

• Wall Ball
• Air Bike

Benchmark Notes

This workout is scored by total reps of wall balls completed across 9 rounds. Each round has a 30-second work window (10/8 cal bike + max wall balls) followed by 60 seconds rest. The bike calories are fixed, so the variable is wall ball reps per round. Movement breakdown per round: - 10/8 cal bike: Elite 12-15 sec, Intermediate 18-22 sec, Recreational 25-30 sec - Remaining time for wall balls: Elite 15-18 sec, Intermediate 8-12 sec, Recreational 0-5 sec - Wall ball pace (fresh): 2-3 sec per rep Round-by-round analysis: Rounds 1-3: Full work capacity, minimal fatigue - Elite: 6-8 wall balls per round (15-18 sec available) - Intermediate: 3-4 wall balls per round (8-12 sec available) - Recreational: 0-2 wall balls per round (0-5 sec available) Rounds 4-6: Moderate fatigue, bike time increases slightly - Elite: 5-7 wall balls per round - Intermediate: 2-3 wall balls per round - Recreational: 0-1 wall balls per round Rounds 7-9: High fatigue, significant degradation - Elite: 4-6 wall balls per round - Intermediate: 1-2 wall balls per round - Recreational: 0-1 wall balls per round Total rep calculations: - L10 (Elite): ~210 reps (avg 23 per round) - L5 (Intermediate): ~117 reps (avg 13 per round) - L1 (Recreational): ~45 reps (avg 5 per round) This workout is similar to interval-based conditioning with a high skill movement under fatigue. The 60-second rest prevents complete recovery but allows some restoration. The bike work creates significant pre-fatigue for the wall balls, making this more challenging than straight wall ball intervals. Final targets: L10: 210 reps, L5: 117 reps, L1: 45 reps

Modality Profile

Bike is monostructural cardio (M) and Wall Ball uses external load making it weightlifting (W). Two modalities split 50/50.