Workout Description

Why This Workout Is Hard

Moderate work density (~50 units/min counting running meters) with average movement complexity and a 20–30 minute time domain lands this as Hard. The pressing volume (bench and shoulder-to-overhead) is substantial but not maximal, while runs and wall balls keep the heart rate high. Total loaded reps are high but stay under the 200+ threshold, so no heavy-volume modifier applies.

Benchmark Times for Cajun

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High pressing volume from bench and shoulder-to-overhead, plus wall balls and GHDs, taxes local muscular endurance across shoulders, triceps, and midline.
• Endurance (6/10): Four 400 m runs and continuous mixed-modal work elevate heart rate for an extended period, demanding steady aerobic output without being a pure cardio piece.
• Strength (4/10): Loads are challenging—especially the bench at 135/95—but the test is submaximal and repeated, emphasizing strength endurance more than one-rep max capacity.
• Power (4/10): Shoulder-to-overhead and wall balls require forceful hip and leg drive, yet the format favors repeatability over maximal explosiveness.
• Speed (4/10): You can cycle wall balls and some S2O quickly, but planned sets and short breaks matter more than all-out sprinting between movements.
• Flexibility (3/10): Efficient overhead positions, front-rack mobility, and hip extension on GHDs are required, but demands are moderate and not end-range for most athletes.

Movements

• Wall Ball
• Shoulder-to-Overhead
• Bench Press
• Run
• GHD Sit-Up

Scaling Options

Scale to: 300 m run • 16 bench at 115/75 lb and 16 S2O at 75/55 lb • Swap GHD for 20 AbMat sit-ups

Scaling Explanation

These adjustments keep the stimulus—pressing stamina, mixed-modal breathing, and midline volume—while reducing load and impact to maintain round consistency and safe mechanics.

Intended Stimulus

A sustained grind with steady 400 m runs, deliberate barbell sets, and minimal transition time. Athletes should feel persistent shoulder and triceps fatigue while keeping heart rate high but controlled. Aim for consistent round splits, avoid early redline, and preserve quality movement on GHDs and overhead work.

Coach Insight

Pace the first round like your second—split bench and S2O before you have to and keep runs relaxed. Transition fast, rest short. The ONE tip: protect your press. Small, planned sets on bench and S2O prevent blow-ups later. Common mistakes: opening unbroken on bench, sloppy GHD range, and jogging transitions.

Benchmark Notes

Use these times to gauge pacing and scaling. Finishing near L5-L6 means you held sustainable splits on runs, managed bench/S2O in 1–3 sets, and kept transitions tight. Faster levels require unbroken wall balls/GHDs, minimal rest on the barbell, and consistent sub-2:00 400s.

Modality Profile

About one-third of each round is the 400 m run (monostructural). Most remaining time is spent on external load movements—bench, shoulder-to-overhead, and wall balls—while GHD sit-ups provide a smaller gymnastics slice. This distribution reflects typical time spent per station at L4–L6 pacing.

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