Workout Description

Why This Workout Is Hard

This workout combines 200 total reps across five different movement patterns with no built-in rest, creating significant cumulative fatigue. The continuous nature means each movement is performed under increasing fatigue from the previous ones. Double-unders after bike calories, burpees in the middle creating full-body fatigue, then wall balls and rowing when already exhausted creates a challenging combination that will require most athletes to break movements into smaller sets.

Benchmark Times for VAN DAMME

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of 200 total reps creates significant muscular endurance demands, especially grip fatigue from double unders and wall balls.
• Endurance (8/10): High cardiovascular demand from continuous work across five different modalities with no programmed rest, testing aerobic capacity throughout.
• Speed (7/10): For-time format demands fast transitions between stations and quick cycling through movements to minimize total completion time.
• Power (6/10): Double unders and burpees require explosive hip extension and coordination, while wall balls demand power from legs to shoulders.
• Flexibility (4/10): Wall balls require overhead mobility, burpees demand hip flexion, and rowing needs posterior chain flexibility for proper positioning.
• Strength (3/10): Wall balls provide moderate strength demand, but other movements are primarily bodyweight or cardio-based with minimal load requirements.

Movements

• Wall Ball
• Air Bike
• Burpee
• Row
• Double-Under

Benchmark Notes

This workout is a 5-movement chipper with 40 reps each: 40 Cal Bike + 40 Double Unders + 40 Burpees + 40 Wall Balls (20/14) + 40 Cal Row. I'll analyze this by breaking down each movement with fatigue considerations. Movement-by-movement analysis: 1. 40 Cal Bike (fresh): Elite 60-75 sec, Intermediate 90-120 sec, Recreational 150-180 sec 2. 40 Double Unders (slight fatigue): Elite 20-25 sec, Intermediate 40-60 sec, Recreational 80-120 sec 3. 40 Burpees (moderate fatigue): Elite 120-140 sec, Intermediate 180-240 sec, Recreational 300-360 sec 4. 40 Wall Balls (high fatigue): Elite 80-100 sec, Intermediate 120-160 sec, Recreational 200-240 sec 5. 40 Cal Row (very fatigued): Elite 75-90 sec, Intermediate 120-150 sec, Recreational 180-210 sec Transition times: 4 transitions × 5-15 sec = 20-60 sec total Fatigue multipliers applied progressively: Double unders see minimal impact, burpees get 1.1x multiplier, wall balls get 1.2x (grip fatigue from bike), rowing gets 1.3x (full body fatigue). This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 at 930-1050 sec and L1 at 1800-2100 sec. However, this workout has higher volume (200 total reps vs Kelly's 450 total reps across 5 rounds) and includes two high-intensity cardio pieces that will create significant metabolic demand. Adjusting from Kelly anchor: The bike and row components add significant cardio load compared to Kelly's running, while the burpees are more demanding than box jumps. The 40 wall balls here vs 150 total in Kelly (30×5) suggests this should be faster than Kelly overall, but the metabolic demand from bike-burpees-row sequence will slow the middle significantly. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

5 movements total: Burpee and Double-Under are Gymnastics (2), Bike and Row are Monostructural (2), Wall Ball is Weightlifting (1). Distribution: 40% G, 40% M, 20% W.