Workout Description

Why This Workout Is Hard

This workout combines high volume (50 wall balls, 40 cal bike) with skill-demanding movements (toes-to-bar) in a continuous format with no built-in rest. The wall balls will heavily tax the legs and shoulders, making the subsequent bike calories more challenging, while grip and core fatigue from the bike will significantly impact toes-to-bar performance. The DB snatches provide some relief but maintain the metabolic demand. Most athletes will need 18-25 minutes of sustained effort.

Benchmark Times for Flinstones

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High rep counts across all movements (50 wall balls, 30 T2B) will severely test muscular endurance in shoulders, core, and legs throughout.
• Endurance (8/10): Two rounds of high-volume mixed modal work with minimal rest creates significant cardiovascular demand, especially with the bike calories adding pure cardio stress.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while DB snatches demand good overhead mobility and hip extension range of motion.
• Speed (6/10): Only two rounds means athletes can push pace aggressively, with transitions between movements and maintaining cycle speed being crucial for time.
• Power (5/10): Wall balls and DB snatches both require explosive hip extension and power generation, though fatigue will limit power output as rounds progress.
• Strength (4/10): Moderate loads on wall balls and DB snatches provide some strength demand, but primary focus is on strength endurance rather than maximal force.

Movements

• Wall Ball
• Air Bike
• Toes-to-Bar
• Dumbbell Snatch

Benchmark Notes

This workout consists of 2 rounds of 50 Wall Balls, 40/30 Cal Bike, 30 Toes-to-Bar, and 20 Alt DB Snatches. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: - 50 Wall Balls (20/14): Fresh state ~2.5 sec/rep = 125 sec, but with high volume expect set breaking after 15-20 reps with 5-10 sec rests. Round 1: ~140 sec, Round 2 with fatigue: ~160 sec - 40/30 Cal Bike: Elite ~24 sec, intermediate ~36 sec, recreational ~48 sec per round - 30 Toes-to-Bar: Fresh ~2 sec/rep = 60 sec, but expect set breaking into 10-8-7-5 with rests. Round 1: ~75 sec, Round 2: ~90 sec - 20 Alt DB Snatches (50/35): ~2.5 sec/rep = 50 sec fresh, Round 1: ~55 sec, Round 2: ~65 sec Transition times: 4 transitions per round × 2 rounds = 8 transitions at 5-15 sec each = 40-120 sec total Round 1 totals: 140 + 36 + 75 + 55 + 20 (transitions) = 326 sec Round 2 totals (with fatigue): 160 + 42 + 90 + 65 + 25 (transitions) = 382 sec Total estimated time for intermediate athlete: ~708 sec (11:48) This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout is significantly shorter with only 2 rounds and different movements. The high-volume wall balls and toes-to-bar create similar grip and shoulder fatigue patterns. Adjusting for the shorter format and different movement mix, I estimate: L10 (Elite): 360 sec (6:00) L5 (Intermediate): 600 sec (10:00) L1 (Beginner): 1080 sec (18:00) Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

4 movements total: Wall Ball and Dumbbell Snatch are Weightlifting (50%), Bike is Monostructural (25%), and Toes-to-Bar is Gymnastics (25%)