Workout Description

Why This Workout Is Medium

While the bike distances are significant (4km total), they provide active recovery between rounds. The deadlifts at moderate weight (likely 185-225 for average athletes) and wall balls are manageable in low volume (7 and 8 reps). Two handstand push-ups per round won't create major fatigue. The workout structure allows recovery between elements, preventing significant fatigue accumulation despite the longer time domain of 15-20 minutes.

Benchmark Times for Sandra Bland

• 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): Significant bike volume bookending the workout creates substantial cardiovascular demand, with continuous movement through three rounds maintaining elevated heart rate throughout.
• Stamina (7/10): High-volume wall balls combined with handstand push-ups and deadlifts across three rounds tests muscular endurance, particularly shoulders, legs, and posterior chain.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility and overhead position. Wall balls require good squat depth and overhead reach throughout high volume.
• Speed (5/10): For-time format encourages steady pacing with minimal rest. Transitions between movements and maintaining consistent cycling speed are important for performance.
• Strength (4/10): Deadlifts provide moderate strength demand, while handstand push-ups require good relative strength. Wall balls are more endurance-focused than pure strength.
• Power (3/10): Wall balls have some explosive hip extension component, but the high volume shifts focus toward endurance rather than pure power output.

Movements

• Air Bike
• Handstand Push-Up
• Deadlift
• Wall Ball

Benchmark Notes

This workout combines significant bike volume with gymnastics and weightlifting movements. Breaking down by component: Buy-in 1987m bike takes 240-360 sec depending on level. The 3 rounds contain 2 HSPU (8-12 sec each in complex WODs), 7 deadlifts at moderate load (14-21 sec), and 28 wall balls (56-84 sec fresh, increasing with fatigue). Round 1: ~90-120 sec, Round 2: ~100-135 sec with fatigue, Round 3: ~110-150 sec. Buy-out 2015m bike takes 245-365 sec. Total fresh time estimate: 485-770 sec base, but significant fatigue from the high bike volume affects the middle rounds substantially. The wall balls especially suffer after the initial bike work. Adding transitions (15-30 sec total) and accounting for the cumulative fatigue from nearly 4000m of biking plus the mixed modal demands, this becomes a longer grind workout. This is most similar to Kelly (5 rounds with cardio + wall balls) but with more bike volume and fewer rounds. Kelly anchors show L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Given the higher bike volume (4000m vs 2000m running equivalent) and fewer but more intense rounds, I'm scaling upward by about 15-20% from Kelly's times. Final targets: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).

Modality Profile

4 movements total: Bike (M), Handstand Push-Up (G), Deadlift (W), Wall Ball (W). Two weightlifting movements (50%), one gymnastics (25%), one monostructural (25%).