Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (400 total reps) with strategic burpee placement that prevents recovery. The 25-rep burpee sets create severe cardiovascular fatigue before each new 100-rep block. The hand release push-ups coming third, after 250 reps of leg-dominant work, will be especially challenging due to accumulated fatigue. Most athletes will require 25-35 minutes, making sustained intensity difficult.

Benchmark Times for Luca

• 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 pushing movements and leg-dominant exercises. Multiple muscle groups face repeated demands across 500 total repetitions.
• Endurance (8/10): High-volume bodyweight movements combined with wall balls create sustained cardiovascular demand. The 400 total reps plus burpees require significant aerobic capacity.
• Speed (6/10): For-time format rewards efficient transitions and consistent movement cycling, especially during the high-rep portions and burpee segments.
• Flexibility (4/10): Wall balls require overhead mobility, lunges test hip flexibility, and full-depth squats demand adequate ankle range of motion.
• Power (4/10): Wall balls require moderate power output. Burpees have an explosive component, but the high volume shifts focus to endurance.
• Strength (3/10): Moderate load on wall balls (20/14 lb) with primarily bodyweight movements. Strength endurance rather than maximal strength is tested.

Movements

• Wall Ball
• Lunge
• Air Squat
• Burpee
• Hand-Release Push-Up

Scaling Options

Wall Balls: Reduce to 14/10lb or decrease target height by 6-12 inches. Sub regular push-ups or push-ups from knees for hand release. Reduce volume to 50 reps per movement with 15 burpees between. For lunges, reduce to 50 total steps or do split squats in place. Scale burpees to step-back or step-up version if needed. Time cap at 35 minutes.

Scaling Explanation

Scale if unable to do 15+ unbroken wall balls, 10+ strict push-ups, or if basic air squat/lunge form breaks down under fatigue. Priority is maintaining consistent movement quality and steady work rate - better to reduce volume than compromise form. Rx athletes should finish between 22-28 minutes. Scaled versions target 25-32 minutes. If estimated time to completion exceeds 35 minutes, reduce volume. Key is finding modification that allows sustained effort without extended breaks.

Intended Stimulus

Moderate to long duration (20-30 minute) oxidative conditioning workout with glycolytic bursts during burpee sets. Primary challenge is maintaining consistent output across high-volume bodyweight movements while managing burpee spike intervals. Tests muscular endurance and mental toughness through repeated lower body dominant movements.

Coach Insight

Break wall balls into sets of 20-25 while fresh, dropping to 10-15 as fatigue sets in. Burpees should be attacked in sets of 5-8 with minimal rest - these are your 'sprints'. For lunges and air squats, find sustainable rhythm of 20-25 reps before short breaks. Hand release push-ups likely become limiting factor - sets of 10-15 early, scaling to 5-7 as shoulders fatigue. Keep transitions under 10 seconds. Target even splits between movement blocks. Most athletes break down in final 100 air squats - stay disciplined with movement standards.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, air squats) but with wall balls instead of pull-ups, lunges added, and burpees between each set. Breaking it down: 1. Wall Ball Shots (100 reps) - Fresh state: 2-3s per rep - Elite: 4-5 sets (25-30 reps) with 5s breaks = 300s - Intermediate: 8-10 sets with 10s breaks = 420s 2. First Burpee Set (25) - 3-4s per rep plus fatigue - Elite: 2 sets = 90s - Intermediate: 3-4 sets = 120s 3. Lunges (100) - 1.5s per rep plus transition - Elite: 4-5 sets = 180s - Intermediate: 6-8 sets = 240s 4. Second Burpee Set - 10% slower than first set - Elite: 100s - Intermediate: 135s 5. Hand Release Push-Ups (100) - Similar to Angie push-ups but slightly slower - Elite: 4-5 sets = 240s - Intermediate: 8-10 sets = 300s 6. Third Burpee Set - 20% slower than first - Elite: 110s - Intermediate: 150s 7. Air Squats (100) - Matches Angie timing - Elite: 3-4 sets = 180s - Intermediate: 5-6 sets = 240s 8. Final Burpee Set - 30% slower than first - Elite: 120s - Intermediate: 165s Using Angie as anchor (L10: 900-1080s male, 960-1140s female) but adding ~30% for additional volume and burpee sets. Recap: Male L10: 16:00 (960s) Male L5: 24:00 (1440s) Male L1: 40:00 (2400s) Female L10: 19:00 (1140s) Female L5: 27:00 (1620s) Female L1: 45:00 (2700s)

Modality Profile

4 gymnastics movements (Air Squat, Burpee, Hand-Release Push-Up, Lunge) and 1 weightlifting movement (Wall Ball). 4/5 = 80% gymnastics, 1/5 = 20% weightlifting, 0 monostructural movements.

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