Workout Description

Why This Workout Is Hard

This workout combines significant aerobic volume (2 miles biking + 2000m rowing) with 100 wall balls across two rounds. The continuous nature creates substantial fatigue accumulation, with legs being hammered throughout. The wall balls become increasingly difficult as leg fatigue builds from the cardio work. Most average athletes will need 35-45 minutes, requiring mental toughness to push through mounting fatigue without built-in recovery periods.

Benchmark Times for Airplane Mode

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two rounds of sustained cardio work with bike and row creates significant cardiovascular demand over extended duration.
• Stamina (8/10): High volume wall balls combined with continuous cardio work heavily taxes muscular endurance, especially legs and shoulders.
• Speed (5/10): Transitions between modalities and maintaining steady pace across all movements are key to performance.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility, while biking and rowing require moderate range of motion.
• Strength (3/10): Wall balls require moderate strength but primarily test strength endurance rather than maximal force production.
• Power (2/10): Minimal explosive demand; wall balls have some power component but workout emphasizes sustained output over explosiveness.

Movements

• Air Bike
• Row
• Wall Ball

Benchmark Notes

This workout consists of 2 rounds of: 1 Mile Bike + 1000M Row + 50 Wall Balls 20/14. I'll break this down movement by movement and apply fatigue multipliers. Movement Analysis (Fresh State): - 1 Mile Bike: 240-360 sec (4:00-6:00) depending on skill level - 1000M Row: 195-270 sec (3:15-4:30) - 50 Wall Balls 20/14: 100-150 sec (1:40-2:30) at 2-3 sec per rep Round 1 (Fresh): - Mile Bike: L10: 240s, L5: 300s, L1: 360s - 1000M Row: L10: 195s, L5: 225s, L1: 270s - 50 Wall Balls: L10: 100s, L5: 125s, L1: 150s - Transitions: 15-30 sec total - Round 1 Total: L10: 550s, L5: 680s, L1: 840s Round 2 (Fatigued): Applying 1.2x fatigue multiplier for second round of this volume: - Mile Bike: L10: 288s, L5: 360s, L1: 432s - 1000M Row: L10: 234s, L5: 270s, L1: 324s - 50 Wall Balls: L10: 120s, L5: 150s, L1: 180s - Transitions: 15-30 sec - Round 2 Total: L10: 672s, L5: 810s, L1: 966s Total Time: L10: 1222s (~20:20), L5: 1490s (~24:50), L1: 1806s (~30:06) Cross-checking against anchors: This is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050s, L5: 1260-1440s, L1: 1800-2100s. However, our workout has only 2 rounds but significantly more cardio volume (1 mile bike + 1000m row vs 400m run per round). The total cardio volume is roughly equivalent to Kelly's 5 rounds, but with less wall ball volume (100 vs 150 total). This justifies times in the upper range of Kelly's benchmarks. Adjusting based on anchor comparison and smoothing the distribution: Final targets - L10: 1080s (18:00), L5: 1560s (26:00), L1: 2100s (35:00)

Modality Profile

Bike and Row are monostructural cardio movements (2/3 = 67%), Wall Ball is a weightlifting movement with external load (1/3 = 33%)