Workout Description

Why This Workout Is Hard

The workout combines high-volume monostructural cardio (114 total calories) with moderate-load implements (KB/DB/WB) and bodyweight movements. The continuous nature with no built-in rest periods creates significant cardiovascular fatigue, while the high rep count (285 reps + calories) challenges muscular endurance. The movement sequence smartly places push-ups before the final assault bike, when athletes are already fatigued. Most athletes will take 20-30 minutes with forced breaks.

Benchmark Times for Heinz 57

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): High cardiovascular demand from two bookend monostructural pieces (row/bike) plus continuous work through varied movements. Extended time domain challenges aerobic capacity significantly.
• Stamina (7/10): Moderate-high volume (57 reps) of each movement taxes local muscular endurance, particularly in pushing, pulling, and hip extension patterns.
• Speed (7/10): For-time format with moderate loads encourages quick transitions and fast cycling of movements when fresh.
• Power (6/10): Dynamic hip extension in kettlebell swings, explosive dumbbell snatches, and powerful wall ball drives make this moderately power-focused.
• Flexibility (5/10): Overhead positions in snatches, full hip extension in swings, and squat depth in wall balls require decent mobility.
• Strength (4/10): Moderate loads in kettlebell swings, dumbbell snatches, and wall balls create strength demands, but not maximal. Push-ups add bodyweight strength component.

Movements

• Row
• Kettlebell Swing
• Dumbbell Snatch
• Wall Ball
• Push-Up

Scaling Options

Row/Bike: Reduce to 40-45 calories KB Swings: 16/12kg or maintain Russian swing position DB Snatch: 35/25lb or power clean and press Wall Balls: 14/10lb ball, reduce target height 6-12 inches Push-ups: Elevated surface or knee push-ups Rep Scheme: Option to reduce to 40 reps each station Time Cap: Consider 35-minute cap for scaled versions

Scaling Explanation

Scale if unable to maintain proper form on KB swings or DB snatches with prescribed weight, or if push-ups break down to singles. Target completion time is 20-30 minutes - if athlete projects beyond 35 minutes, reduce volume or modify movements. Prioritize maintaining consistent work rate over Rx weights. Key indicator for scaling: if you cannot perform at least 15 unbroken push-ups when fresh or maintain proper hip hinge pattern with KB/DB work. Movement quality should not deteriorate significantly throughout workout.

Intended Stimulus

Moderate-to-long duration workout (20-30 minutes) targeting primarily the oxidative energy system with glycolytic demands. The high volume (342 total reps) combined with monostructural cardio creates a significant aerobic challenge. Movement selection emphasizes posterior chain and pushing mechanics while testing general physical preparedness across multiple modalities.

Coach Insight

Break this workout into manageable chunks. Start the row at a sustainable pace (1000-1200 cal/hr). For KB swings, sets of 15-20 early, dropping to 10-12 as fatigue sets in. DB snatches should be broken into sets of 8-12, alternating arms every 5 reps to manage fatigue. Wall balls in sets of 15 early, then 10. Push-ups start with sets of 12-15, expect to drop to sets of 5-8. Finish on assault bike at 45-50 rpm to maintain steady output. Key focus: don't burn out early - the volume demands pacing. Watch for form breakdown on KB swings (maintain neutral spine) and push-ups (full range of motion).

Benchmark Notes

This is a high-volume chipper with mixed modalities. Breaking down components: 1. Row 57 cal: Elite pace 1.2-1.5 cal/sec = 38-48 sec 2. KB Swings (57): Fresh pace 1.5-2 sec/rep = 86-114 sec 3. DB Snatches (57): 2-3 sec/rep = 114-171 sec 4. Wall Balls (57): 2-3 sec/rep = 114-171 sec 5. Push-Ups (57): 1-1.5 sec/rep = 57-86 sec 6. Assault Bike 57 cal: 1-1.3 cal/sec = 44-57 sec Base time (elite): ~453-647 seconds Factoring in: - Transitions between stations: 5 transitions × 5-10 sec = 25-50 sec - Fatigue multiplier on back half: 15% increase - Set breaks (especially on push-ups and wall balls): 30-60 sec total Comparing to Karen (150 wall balls) and Helen (includes KB swings) as partial anchors, adjusting for higher volume. Projected targets: Male L10: 540-600 sec (9:00-10:00) Male L5: 780-840 sec (13:00-14:00) Male L1: 1320-1440 sec (22:00-24:00) Female L10: 660-720 sec (11:00-12:00) Female L5: 900-960 sec (15:00-16:00) Female L1: 1440-1560 sec (24:00-26:00)

Modality Profile

Of 6 movements: G=1 (Push-Up), M=2 (Row, Bike), W=3 (KB Swing, DB Snatch, Wall Ball). Rounded to nearest 10% from raw percentages of G=17%, M=33%, W=50%