Workout Description

Why This Workout Is Hard

This workout combines significant volume (8 rounds) with continuous movement patterns that create cumulative fatigue. The 400m runs provide minimal recovery while legs are already fatigued from burpee box jump-overs. The combination of cardio, plyometric, and strength elements without meaningful rest periods will challenge most athletes' conditioning. Expected completion time of 25-35 minutes maintains high intensity throughout, making scaling likely for many.

Benchmark Times for HOOVER

• 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 (8/10): Eight rounds of continuous movement with running, burpees, and biking creates significant cardiovascular demand with minimal rest opportunities.
• Stamina (7/10): High volume of burpee box jump-overs and sustained cycling through multiple movement patterns will test muscular endurance significantly.
• Speed (7/10): For-time format with multiple transitions between four different movements demands quick cycling and minimal rest between exercises.
• Power (6/10): Box jump-overs and dumbbell snatches are explosive movements, though fatigue will limit power output in later rounds.
• Flexibility (5/10): Burpee box jump-overs require hip mobility, dumbbell snatches demand overhead and hip flexibility, running needs basic range.
• Strength (4/10): Moderate dumbbell weight for snatches and box jump height provide some strength demand, but not maximal loading.

Movements

• Air Bike
• Run
• Burpee Box Jump-Over
• Dumbbell Snatch

Benchmark Notes

This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout has 8 rounds instead of 5 and includes different movements. Breaking down movement by movement: 400m run takes 75-120 sec fresh, burpee box jump-overs are more demanding than regular box jumps at ~4-5 sec per rep (15 reps = 60-75 sec fresh), 10-cal bike takes 12-20 sec fresh, and 6 alternating DB snatches at 75/50 lb take 12-18 sec fresh. Per round fresh time: 159-233 sec. With 8 rounds, fatigue multipliers become significant: rounds 1-2 at 1.0x, rounds 3-4 at 1.1x, rounds 5-6 at 1.25x, rounds 7-8 at 1.4x. Accounting for transitions (5-10 sec between movements) and the cumulative fatigue, elite athletes should complete this in 18-20 minutes, intermediate in 26-28 minutes, and beginners in 35+ minutes. The Kelly anchor suggests similar pacing but this workout is longer and more grip/cardio intensive. Final targets: L10: 1080-1200 sec (18:00-20:00), L5: 1440-1560 sec (24:00-26:00), L1: 1950-2100 sec (32:30-35:00).

Modality Profile

4 movements total: Run and Bike are monostructural (50%), Burpee Box Jump-Over is gymnastics (25%), and Dumbbell Snatch is weightlifting (25%)