Workout Description

Why This Workout Is Hard

The weight vest transforms otherwise moderate movements into a significant challenge. The high-volume wall balls and KB swings (100 each) create substantial shoulder fatigue, while the vest makes both runs and air squats more demanding. The continuous nature without built-in rest periods means fatigue compounds throughout. Most athletes will take 25-35 minutes, making this a longer metabolic challenge.

Benchmark Times for Briški

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of squatting movements (300 total reps) plus weight vest creates extreme muscular endurance demands, especially in legs and core.
• Endurance (8/10): Two 800m runs bookending high-rep movements, plus the weight vest, creates significant cardiovascular demand throughout. Extended time domain challenges aerobic capacity substantially.
• Power (6/10): Wall balls and kettlebell swings are power movements, though fatigue will impact explosive output as workout progresses.
• Flexibility (5/10): Full-depth squats and wall balls require good hip and ankle mobility, especially under fatigue with the weight vest.
• Strength (4/10): Moderate loads with kettlebell and wall balls, plus added weight vest resistance, but not maximal strength focused.
• Speed (4/10): Steady pacing required for high-rep movements, but not focused on maximum cycling speed due to volume and vest.

Movements

• Run
• Wall Ball
• Kettlebell Swing
• Air Squat

Scaling Options

Weight vest: reduce to 4.5/2.5kg or remove entirely. Wall balls: reduce to 6/4kg, lower target height, or reduce reps to 60-75. KB swings: scale to 16/12kg, reduce to Russian style, or decrease reps to 60-75. Air squats: reduce to 60-75 reps, box squats for depth issues. Runs: reduce to 400m or substitute row/bike. Total workout can be reduced to 60 reps each movement with 400m runs.

Scaling Explanation

Scale if unable to maintain proper mechanics under fatigue or if estimated completion time exceeds 35 minutes. Key indicators: cannot do 15+ unbroken wall balls, KB swings cause grip failure, air squats lack depth with vest. Priority is maintaining consistent movement and intensity throughout - better to scale load/volume and keep moving than stick to Rx and face long breaks. Target time domain should remain 20-35 minutes regardless of scaling. Athletes should finish tired but not completely destroyed.

Intended Stimulus

Moderate-to-long duration workout (25-35 minutes) targeting oxidative and glycolytic energy systems. The weight vest adds metabolic and muscular endurance challenge. Primary focus is on lower body and core conditioning with sustained output. The bookend runs create cardiovascular demand while the middle section tests muscular endurance and mental toughness.

Coach Insight

Break the middle section (wall balls, KB swings, air squats) into manageable sets to avoid burnout. Suggested rep schemes: Wall balls 4x25 or 5x20, KB swings 5x20, air squats 4x25. First run should be at 70-75% effort to save energy. Keep transitions under 10 seconds. For wall balls, establish consistent rhythm and target height. Keep KB swings powerful but controlled - avoid rushing. Air squats will feel heavy with vest - maintain full depth but steady pace. Final run is where you empty the tank.

Benchmark Notes

This workout is most similar to Angie (100 reps of 4 movements) with added runs and weight vest. Breaking it down: 1. 800m Run with vest (180-240s) 2. 100 Wall Balls with vest (sets of 15-20, 2.5-3s/rep + breaks) - Elite: ~300s - Intermediate: ~360s - Beginner: ~480s 3. 100 KB Swings (sets of 20-25, 2s/rep + breaks) - Elite: ~240s - Intermediate: ~300s - Beginner: ~420s 4. 100 Air Squats (sets of 25, 1.5s/rep + breaks) - Elite: ~180s - Intermediate: ~240s - Beginner: ~360s 5. 800m Run with vest (200-260s due to fatigue) Using Angie as baseline (L10: 900-1080s), adding: - Extra 400s for two 800m runs with vest - 15% increase for vest impact on gymnastics - Transitions between movements Final targets: Men: L10: 14:00 (840s) L5: 20:00 (1200s) L1: 30:00 (1800s) Women: L10: 17:00 (1020s) L5: 23:00 (1380s) L1: 35:00 (2100s)

Modality Profile

Of the 4 movements: Air Squat is Gymnastics (G), Run is Monostructural (M), Wall Ball and Kettlebell Swing are Weightlifting (W). This gives us 1G + 1M + 2W = 4 total movements, resulting in a 25/25/50 split.