Workout Description

Why This Workout Is Very Hard

A 30-minute time domain with a sizeable air bike buy-in into repetitive rounds featuring 27 wall-balls per cycle creates very high total volume. The TTB add grip/core fatigue and the burpees keep heart rate elevated. Load is light-to-moderate, but the sheer duration and cumulative reps (200–350+ wall-balls for many) push this toward the very hard end.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Long, steady 30-minute effort with an opening bike buy-in and continuous cyclical sets. Breathing and aerobic capacity drive performance more than peak strength or short-burst power.
• Stamina (8/10): High wall-ball volume taxes legs and shoulders over many rounds, while frequent small TTB sets accumulate core/hip flexor fatigue. Success depends on sustaining submax sets for the full duration.
• Power (5/10): Repeated hip drive on wall-balls and pop through burpees require moderate power output, but it’s submaximal and sustained rather than explosive one-rep efforts.
• Speed (4/10): Cycle speed matters for wall-balls and burpees, yet overpacing early backfires. Quick transitions and controlled cadence outperform frantic bursts in this long, aerobic grinder.
• Flexibility (3/10): Requires baseline mobility: full-depth squat and overhead reach for wall-balls, plus kip shapes for toes-to-bar. No extreme ranges, but tight hips/shoulders can impair efficiency.
• Strength (2/10): No heavy barbell or maximal loading. The medicine ball is relatively light; strength is rarely the limiter compared with pacing, positioning, and consistency across rounds.

Movements

• Air Bike
• Burpee
• Wall Ball Shot
• Toe-to-Bar

Scaling Options

Scale to: 1,500 m Bike then AMRAP 4 Hanging Knee Raises, 4 Burpees, 21 Wall Ball Shots (14/10 lb) • 1,000 m Bike then AMRAP 4 Hanging Knee Raises, 4 Up-Downs, 21 Wall Ball Shots (10/6 lb) • 2,013 m Bike then AMRAP 3 Toes-to-Bar, 4 Burpees, 21 Wall Ball Shots (20/14 lb)

Scaling Explanation

These options preserve the long aerobic feel while adjusting skill (TTB), impact (burpees), wall-ball loading/reps, and the buy-in volume so athletes keep moving consistently for the full time.

Intended Stimulus

Steady cardio grind with controlled breathing from start to finish. The bike is assertive but not a sprint. Aim for big, repeatable wall-ball sets, small quick TTB, and smooth burpees. Keep transitions short and never redline. You should feel consistently working, not spiking, for the entire 30 minutes.

Coach Insight

Pace the buy-in at 80–85%—finish warm, not fried. Then settle into repeatable round times with minimal chalk breaks. One tip: protect your wall-ball cadence. Break intentionally (e.g., 15/12) before failure and get right back up. Avoid rushing early burpees or greedy TTB sets. Small, consistent sets beat blow-ups after minute 15.

Benchmark Notes

Your score is total AMRAP reps after the 2,013 m bike. One full round = 35 reps. L1 is about 4–5 rounds; L5 around 8–9 rounds; L9 12+ rounds. Aim to keep wall-ball sets big, TTB smooth, and burpee pace steady to accumulate rounds.

Modality Profile

The buy-in bike occupies roughly one-sixth of the total time (monostructural ~17%). The AMRAP is dominated by wall-balls (weightlifting ~50%) with remaining time split between burpees and toes-to-bar (gymnastics ~33%). Wall-ball volume drives the time cost across the majority of rounds.

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