Workout Description

Why This Workout Is Hard

The 28-minute duration creates significant cumulative fatigue across multiple energy systems. The 700m run is substantial cardio stress, hurdle jumps demand explosive power and coordination under fatigue, and wall balls require sustained leg/shoulder endurance. With minimal rest between rounds, this becomes a grinding aerobic challenge where movement quality degrades significantly. The combination of distance, time domain, and continuous work makes this demanding for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 28-minute AMRAP with continuous running and bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the extended duration.
• Stamina (7/10): High volume potential over 28 minutes will challenge muscular endurance in legs from running and hurdles, plus shoulders from wall balls.
• Power (6/10): Hurdle jumps are explosive hip extension movements, wall balls require power from legs to hips, creating moderate power demands.
• Speed (5/10): AMRAP format encourages steady pacing rather than sprinting, but efficient transitions and movement speed affect total rounds completed.
• Flexibility (4/10): Hurdle jumps require hip and ankle mobility, wall balls need overhead range of motion, running demands basic stride mechanics.
• Strength (3/10): Wall balls provide moderate load demand, while hurdle jumps and running are primarily bodyweight with minimal strength requirements.

Movements

• Run
• Hurdle Jump
• Wall Ball

Scaling Options

Reduce run to 400-500m. Lower hurdle height to 12-18 inches or substitute 10 box step-ups. Use 14/10 lb wall ball or reduce target height to 9/8 feet. Consider 20-minute time cap for newer athletes. Sub lateral hops over a line for hurdles if mobility is limited.

Scaling Explanation

Scale if you cannot maintain a steady jog for 700m or if hurdle jumps cause knee/ankle pain. Goal is to keep moving for the full 28 minutes with minimal rest. Prioritize consistent movement over speed - this is about building aerobic base, not sprinting.

Intended Stimulus

Long aerobic capacity workout targeting the oxidative energy system over 28 minutes. Primary challenge is pacing and maintaining consistent movement quality under accumulated fatigue. Tests mental resilience and ability to sustain moderate intensity for extended duration.

Coach Insight

Aim for 6-8 rounds total. Run at conversational pace - you should be able to talk during the run. Keep hurdle jumps controlled and rhythmic, step down if needed to preserve legs. Wall balls should be done in 1-2 sets maximum - break at 8-4 or 6-6 if needed. Focus on smooth transitions between movements. The run is your recovery, don't sprint it early and pay later.

Benchmark Notes

This 28-minute AMRAP contains 700m run + 5 hurdle jumps + 12 wall balls per round. I'll analyze each movement and apply fatigue multipliers. Movement breakdown per round: - 700m Run: 2:45-3:30 (165-210 sec) depending on fitness level - 5 Hurdle Jumps (24/20 @ 4ft apart): 8-12 sec including setup and transitions - 12 Wall Balls (20/14): 24-36 sec fresh, increasing with fatigue - Transitions: 10-15 sec total between movements Round 1 (fresh): 3:30-4:30 per round for average athletes Rounds 2-3: +10-15% due to accumulated fatigue Rounds 4-5: +20-25% as running pace degrades and wall ball sets break down Rounds 6+: +30-40% with significant pacing degradation Using Cindy (20-min AMRAP) as the closest anchor, where L10 achieves 25-30 rounds, L5 gets 15-18 rounds, and L1 manages 6-8 rounds. However, this workout has much longer rounds (4+ minutes vs 1 minute in Cindy), so the round counts will be proportionally lower. Elite athletes (L10) can maintain sub-4 minute rounds for most of the workout, completing 6.5-7 rounds. Average athletes (L5) will average 5-6 minute rounds after initial rounds, achieving 4.5-5 rounds. Beginners (L1) will struggle with the running volume and wall ball fatigue, managing 2-3 rounds. Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Hurdle Jump (gymnastics bodyweight movement), Wall Ball (weightlifting with external load). Equal distribution with slight emphasis on weightlifting.