Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (810 total reps plus buy-out), significant cardio demand (900m running + 90 cal bike), and moderate loads in a fatiguing sequence. The 30-rep sets are mentally and physically taxing, with no built-in rest. The air bike intervals prevent recovery between strength movements. Even with partner work, the continuous nature and 300 sit-up buy-out makes this a brutal test of endurance and mental fortitude.

Benchmark Times for Alice

• Elite: <26:00
• Advanced: 29:00-32:00
• Intermediate: 36:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): High volume of cardio with 900m running and 90 calories on air bike, plus continuous movement through other exercises creates significant aerobic demand over long duration.
• Stamina (8/10): Multiple rounds of 30 reps across nine different movements tests muscular endurance extensively, especially with the 300 sit-up buy-out.
• Speed (7/10): High-rep exercises with partner format encourages quick transitions and faster cycling of movements to maintain workout flow.
• Flexibility (5/10): Power cleans, lunges, and air squats require decent mobility. Ball slams and burpees add to mobility demands.
• Strength (4/10): Moderate loads (30kg) for power cleans and deadlifts, but volume and fatigue make this more stamina-focused than strength-focused.
• Power (4/10): Power cleans and ball slams are explosive movements, but fatigue and volume reduce power output potential.

Movements

• Air Squat
• Power Clean
• Burpee
• AbMat Sit-Up
• Deadlift
• Alternating Lunge
• Run
• Ball Slam

Scaling Options

Power Cleans: Reduce to 20/15kg or substitute dumbbell power cleans. Burpees: Step-back version or eliminate jump. Air Bike: Reduce to 20 calories per round. Air Squats: Reduce to 20 reps or use box for depth. Lunges: Reduce to 20 total or eliminate alternating. Deadlifts: Reduce to 20/15kg or use kettlebell/dumbbell. Ball Slams: Lighter ball (4/3kg) or substitute medicine ball push press. AbMat Buy-out: Reduce to 150-200 reps or substitute V-ups/crunches.

Scaling Explanation

Scale if unable to maintain proper form on power cleans when fatigued, cannot perform 10+ unbroken burpees, or if basic air squat/deadlift mechanics need work. Priority is maintaining consistent movement through all rounds while keeping intensity high. Target completion time is 35-45 minutes per team. Scale volume or load to maintain work:rest ratio around 1:1 with partner. Form should not break down significantly in final round.

Intended Stimulus

Long-duration oxidative conditioning workout (35-45 minutes) with glycolytic bursts. Primary focus is aerobic capacity and lactate tolerance with moderate loads. Partner format allows work-rest intervals while maintaining overall intensity. High-volume posterior chain and pushing movements test muscular endurance.

Coach Insight

Split work strategically with partner - one person works while other rests. Aim for 2-3 sets per movement with quick transitions. On power cleans, use touch-and-go when fresh, singles when fatigued. Break burpees into sets of 10. Pace air bike at sustainable RPM (65-75). Keep squats and lunges unbroken when possible. For deadlifts, quick singles or small sets of 3-5 reps. Ball slams should be powerful but controlled. AbMat buy-out will test midline when already fatigued - break into sets of 25-50 reps.

Benchmark Notes

This is a long partner chipper with significant volume. Breaking it down: 1. Per Round (fresh state): - 300m Run (together): 45-60s - 30 Power Cleans: 90s (3s/rep) - 30 Burpees: 120s (4s/rep) - 30 cal Air Bike: 60s - 30 Air Squats: 45s (1.5s/rep) - 30 Alt Lunges: 60s (2s/rep) - 30 cal Air Bike: 60s - 30 Deadlifts: 75s (2.5s/rep) - 30 Ball Slams: 75s (2.5s/rep) - 30 cal Air Bike: 60s Base time per round: ~11-12 min Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.2x Transitions: ~2-3 min per round Buy-out: 300 AbMat Sit-ups (~8-10 min) This workout is most similar to Kelly (5 rounds of running + high-rep movements) but with significantly more volume. Using Kelly's anchor points (L10: ~17min, L5: ~24min) and scaling up by ~40% for additional volume. Recap: Male L10: 26min (1560s) Male L5: 40min (2400s) Male L1: 60min (3600s) Female L10: 31min (1860s) Female L5: 45min (2700s) Female L1: 65min (3900s)

Modality Profile

Out of 9 movements: GYMNASTICS (4): Burpee, Air Squat, Alternating Lunge, AbMat Sit-Up; MONOSTRUCTURAL (2): Run, Bike; WEIGHTLIFTING (3): Power Clean, Deadlift, Ball Slam. Rounded to nearest 10% for clean numbers from 44/22/33 raw calculation.