Workout Description
5 Rounds for Time
30 second Assault Bike
20 Ball Slams (30/20 lb)
20 Alternating Lunges
20 Skull Crushers (70/40 lb)
20 Spiderman Push-Ups
20 Plank Shoulder Taps
30 second Row
Why This Workout Is Very Hard
High total volume across five rounds with two monostructural efforts each round and 100 reps per movement adds up to substantial muscular endurance demands. Moderate loading on skull crushers and ball slams, plus push-up and shoulder tap density, create significant local triceps and shoulder fatigue. Expect 30–40 minutes for most, with pacing and transitions determining outcomes.
Benchmark Times for Kenneth Stavinoha
- Elite: <26:00
- Advanced: 28:00-30:00
- Intermediate: 33:00-36:00
- Beginner: >60:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High-rep sets across triceps, shoulders, core, and legs demand sustained muscular endurance, especially triceps from skull crushers and push-up variations completed repeatedly under fatigue.
- Endurance (7/10): Repeated 30-second bouts on bike and rower across five rounds drive sustained aerobic work, with a long overall duration requiring steady breathing and pacing to manage fatigue without redlining.
- Speed (5/10): Transitions and quick cycling on slams and bodyweight movements matter, but the length and fatigue push this toward controlled pacing more than pure sprinting.
- Power (4/10): Ball slams encourage explosive hip extension, but most other movements are cyclical and grindy rather than maximal power output efforts.
- Flexibility (4/10): Standard ROM with some hip/torso mobility on Spiderman push-ups and full overhead-to-floor range on ball slams. No extreme positions, but quality movement is required.
- Strength (3/10): Loads are moderate and submaximal. No heavy barbell strength tests; the challenge is more about repeatable sets than one-rep max strength.
Scaling Options
Scale to: 4 rounds + 20-sec bike/row + 15 reps each movement • Lighter loads: Ball Slams 20/10 lb, Skull Crushers 45/25 lb, standard push-ups • Beginner: 3 rounds + 12 reps + reverse lunges + incline push-ups + 10 shoulder taps
Scaling Explanation
These options reduce volume and loading while preserving the mixed-modal stimulus and intended pacing so athletes can keep moving, maintain form, and finish within a similar time window.
Intended Stimulus
A long, grinding effort with repeatable sets. You should move steadily, keep rests brief, and resist the urge to sprint the machines. Triceps and shoulders will fatigue—break early and often to stay consistent. Aim to maintain similar round times with minimal drop-off from round one to round five.
Coach Insight
Pace the first two rounds at 80–85% effort. Keep machines steady and save sprints for the final round.
Most important: protect triceps. Break skull crushers and push-ups before failure to avoid long rest.
Common mistakes: flying on the bike, then redlining; racing early slam sets; and ignoring transitions. Keep setup tight.
Benchmark Notes
These time levels estimate finish times from beginner to elite. If you’re around 36 minutes, you’re L5. Faster athletes near 26–30 minutes maintain tight transitions and unbroken sets. Newer athletes may exceed 45 minutes and should scale volume or loads to keep moving steadily.
Modality Profile
About one-fifth of each round is monostructural (two 30-second pieces). Weightlifting includes ball slams and skull crushers, which take meaningful time under fatigue. Gymnastics covers lunges, push-ups, and shoulder taps. Time distribution favors an even split between gymnastics and weightlifting with a cardio support component.
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