Workout Description

Why This Workout Is Hard

Five distinct max-effort windows over a 30-minute clock combine cardio, barbell cycling, and gymnastics. Moderate-to-heavy power cleans for reps, high-skill box jump-overs, and an unbroken pull-up test make pacing and grip management critical. Total volume can exceed 200 reps for advanced athletes, and the intensity spikes within short windows elevate the overall difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High total reps in short bursts test muscle endurance in legs, hips, and shoulders. Wall balls, BBJOs, and cycling cleans require repeated contractions under fatigue while preserving quality for the pull-up attempt.
• Speed (7/10): Each window encourages fast but sustainable cycling: brisk BBJOs, quick shuttle turns, efficient barbell sets, and a confident wall-ball cadence. A decisive unbroken pull-up set demands composure under a sprint mindset.
• Endurance (6/10): Repeated aerobic efforts across five windows with built-in rest. Shuttle runs and sustained BBJOs drive heart rate and breathing, requiring steady aerobic capacity without fully relying on long continuous efforts.
• Power (6/10): Explosiveness matters for fast box jump-overs and crisp barbell turnover. Short, high-output windows reward powerful hip extension and fast transitions without grinding reps.
• Strength (4/10): Strength is present in cycling 155/105 lb power cleans, but max loads are not tested. Athletes need enough baseline strength to hold small sets and maintain form at moderate intensity.
• Flexibility (2/10): Basic functional ranges: hip/knee flexion for squatting and jumping, front-rack and overhead positions for wall balls. No advanced mobility or extreme ranges are required.

Scaling Options

Scale to: lower box (20/16 in) and step-overs • cleans at 115/75 lb (or light DB power cleans) • banded pull-ups or ring rows; wall balls 14/10 lb to 10/9 ft

Scaling Explanation

Reduces impact, load, and upper-body demand while preserving the workout’s interval structure, pacing strategy, and emphasis on barbell cycling, aerobic output, and a single decisive gymnastics effort.

Intended Stimulus

Feel like interval sprints with purpose. Push hard in each window, but leave just enough in the tank to protect grip for the final unbroken pull-up set. Move efficiently, minimize transitions, and keep breathing under control so every segment stays near-threshold without redlining too early.

Coach Insight

Pace the first two windows at 85–90% so you can attack cleans and wall balls without blowing up. Save just enough grip for the pull-ups. The one tip: protect your hands and grip—break cleans early and shake out during wall balls. Avoid sprinting BBJOs, sloppy shuttle turns, and failed pull-up attempts. One miss ends your set.

Benchmark Notes

Score is total reps across all segments: BBJO + shuttles + power cleans + wall balls + unbroken pull-ups. Use the levels to gauge pacing targets, with L5 around 175 total reps. Aim for consistent output in each window, and protect the pull-up set by managing grip earlier.

Modality Profile

Work-time split approximates 5 minutes gymnastics (BBJO), 4 minutes monostructural (shuttles), 4 minutes weightlifting (cleans), 2 minutes weightlifting (wall balls), and 1 minute gymnastics (pull-ups). That yields roughly 38% gymnastics, 25% monostructural, and 37% weightlifting across the 16 minutes of effort.

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