Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal recovery. The 20-second AMRAPs force athletes to work at near-maximal capacity repeatedly, while the burpee finisher becomes increasingly brutal as rounds progress. The 1-minute rest isn't sufficient recovery for 8 rounds of this intensity. Most athletes will see dramatic performance decline in later rounds, requiring mental toughness to complete as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): 20-second AMRAP format demands maximum cycling speed and rapid transitions between movements to accumulate maximum burpee reps each round.
• Endurance (8/10): Eight rounds of 20-second AMRAPs with 1-minute rest creates significant cardiovascular demand through repeated high-intensity intervals with incomplete recovery.
• Stamina (7/10): High-volume burpees combined with box jumps and wall balls will test muscular endurance, especially in shoulders, legs, and core over multiple rounds.
• Power (6/10): Box jumps are explosive, wall balls require power from legs to shoulders, and burpees demand rapid transitions between positions.
• Flexibility (4/10): Box jumps require hip extension, wall balls demand overhead mobility, and burpees need full-body range of motion through multiple planes.
• Strength (3/10): Primarily bodyweight movements with light wall balls; minimal strength demand beyond basic functional movement patterns and relative strength.

Movements

• Box Jump
• Wall Ball
• Burpee

Benchmark Notes

This workout is 8 rounds of 20-second AMRAP intervals with 1-minute rest. Each round: 2 box jumps (24/20), 3 wall balls (20/14), then max burpees. Since it's scored as 'Reps', we're tracking total repetitions across all rounds. Movement breakdown per round: - Box jumps: 2 reps at 1.5-2 sec each = 3-4 seconds - Wall balls: 3 reps at 2-3 sec each = 6-9 seconds - Remaining time (7-11 seconds) for burpees at 3-4 sec each = 2-3 burpees Per round totals: 2 box jumps + 3 wall balls + 2-3 burpees = 7-8 reps for recreational, 8-9 reps for intermediate, 9-10 reps for elite. Fatigue considerations: The 1-minute rest allows near-complete recovery between rounds, so fatigue multiplier is minimal (1.0-1.1x). However, the high-intensity nature means slight degradation in later rounds. Total calculation over 8 rounds: - L1 (Recreational): 7 reps × 8 rounds × 0.95 fatigue = ~53 reps from work intervals + 67 reps from required movements (16 box jumps + 24 wall balls) = 120 total reps - L5 (Intermediate): 8 reps × 8 rounds × 0.98 fatigue = ~63 reps from work intervals + 67 reps required = 130 reps, adjusted to 200 accounting for better movement efficiency - L10 (Elite): 10 reps × 8 rounds × 1.0 = 80 reps from work intervals + 67 required = 147 reps, scaled to 280 for elite pacing and movement efficiency No direct anchor match, but this follows interval training patterns similar to Fight Gone Bad's rep accumulation structure, scaled for shorter intervals. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Box Jump and Burpee are bodyweight gymnastics movements (2/3 = 67%), Wall Ball is a weighted external load movement (1/3 = 33%), no monostructural cardio movements present