Workout Description

Why This Workout Is Hard

While individual movements are moderate intensity, the high volume (800 total reps) and strategic challenge of team work distribution creates significant fatigue. The movement sequence compounds difficulty - pull-ups after wall balls tax the shoulders, push-ups late in the workout hit pre-fatigued upper body. Even with team sharing, sustained output is required and movement interference will accumulate.

Benchmark Times for Carol Swanson

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume of bodyweight movements and light implements tests muscular endurance across multiple muscle groups, particularly challenging grip and pushing capacity.
• Endurance (8/10): High volume and sustained effort across 800 total reps plus calories creates significant cardiovascular demand, especially with air bike and wall balls taxing breathing.
• Speed (7/10): Team format encourages faster transitions and cycling of movements, with opportunities to maintain high intensity during shorter work periods.
• Power (5/10): Wall balls and kettlebell swings require power output, but fatigue will reduce explosive capacity as workout progresses.
• Flexibility (4/10): Wall balls require overhead mobility, while air squats and kettlebell swings demand hip mobility, but movements are generally accessible.
• Strength (3/10): Moderate loads with wall balls and kettlebell swings, but primarily tests muscular endurance rather than maximal strength.

Movements

• Wall Ball
• Pull-Up
• Sit-Up
• Air Squat
• Push-Up
• Kettlebell Swing

Scaling Options

Wall Balls: 14/10lb to target, reduce height to 9ft Pull-ups: Ring rows or banded pull-ups (maintain horizontal body position) Sit-ups: Reduce to 75 reps, anchor feet if needed Air Squats: Reduce to 150, use target for depth Push-ups: Scale to knee push-ups or incline, reduce to 75 reps Air Bike: Reduce to 75 calories, maintain steady pace Kettlebell Swings: 35/26lb, reduce to 75 reps, American to Russian style

Scaling Explanation

Scale if unable to perform 20+ unbroken air squats, 5+ strict pull-ups, or 10+ push-ups with good form. Target completion time of 30-35 minutes for scaled teams. Prioritize consistent movement standards over speed. Key indicators for scaling: shoulder fatigue limiting pull-ups/push-ups, inability to maintain full squat depth, compromised kettlebell swing form. Focus on maintaining steady work rate rather than sprint efforts. Scale load and volume to allow continuous movement with brief planned rests.

Intended Stimulus

Long-duration oxidative workout (25-35 minutes) designed to test muscular endurance and aerobic capacity. The high volume and varied movements create significant cumulative fatigue while staying below anaerobic threshold. Primary challenge is maintaining consistent output across multiple movement patterns and managing team transitions effectively.

Coach Insight

Break this into manageable chunks between teammates. Suggested strategy: Athlete 1 starts wall balls while Athlete 2 preps pull-up station and Athlete 3 sets up remaining stations. Rotate every 10-15 reps early, increasing frequency as fatigue sets in. Keep transitions under 10 seconds. Break wall balls at 15-20 reps, pull-ups at 5-7 reps, push-ups at 10 reps. Maintain steady pace on air bike (12-15 cal/min). Common mistakes: rushing early portions, inconsistent transitions, poor movement standards under fatigue. Consider designating a team captain to manage rotation strategy.

Benchmark Notes

This team workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, squats) but with additional movements and volume. Analysis breakdown: 1. Wall Ball (100 reps): 2-3s/rep + fatigue = ~300s 2. Pull-Ups (100 reps): Similar to Angie, but with team sharing = ~240s 3. Sit-Ups (100 reps): Relatively quick, team can rotate = ~180s 4. Air Squats (200 reps): Double Angie volume, but team sharing = ~300s 5. Push-Ups (100 reps): Similar to Angie portion = ~240s 6. Air Bike (100 cal): ~12-15s per 10 cal = ~180s 7. KB Swings (100 reps): 1.5-2s/rep + fatigue = ~200s Transitions between movements: ~10s × 6 = 60s Team handoffs/coordination: ~120s total Starting with Angie benchmark (L10: 900-1080s) and adjusting: - Additional movements (+40%) - Team format advantage (-25%) - Extra volume (+20%) Final L10 target: ~960s (16:00) L5 (median): ~1440s (24:00) L1 (scaled): ~2400s (40:00) Female adjustments: - Slightly slower on gymnastics (+15%) - Lower wall ball/KB loads help offset - Team format reduces gender gap - Overall +20% time adjustment

Modality Profile

Of the 7 movements: 4 are Gymnastics (Pull-Up, Sit-Up, Air Squat, Push-Up), 1 is Monostructural (Bike), and 2 are Weightlifting (Wall Ball, Kettlebell Swing). 4/7 ≈ 60% G, 1/7 ≈ 10% M, 2/7 ≈ 30% W