Workout Description

Why This Workout Is Hard

Moderate loads but very high volume overhead pressing and jumping drive fatigue quickly. Expect significant shoulder and leg burn with minimal recovery between movements. Movement complexity is accessible, yet the total work (80 box jumps, 82 push presses, 40 slams, 400 m shuttles) places most athletes in a demanding 15–25 minute domain when done with intended intensity.

Benchmark Times for Rachel

• Elite: <13:00
• Advanced: 15:00-17:00
• Intermediate: 19:00-21:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps, especially 82 push presses and 80 box jumps, require sustained muscular output in shoulders, triceps, calves, and hips across two rounds.
• Speed (7/10): Quick barbell cycling, efficient footwork on the box, and crisp shuttle turns favor athletes who transition rapidly and sustain high turnover.
• Power (6/10): Explosive hip extension on box jumps and dynamic ball slams reward aggressive mechanics, while fast push-press cycling benefits from powerful leg drive.
• Endurance (6/10): Short shuttle runs keep the heart rate elevated, and continuous cycling across four movements demands steady aerobic support to maintain pace without long breaks.
• Strength (4/10): Loads are moderate and moved for high reps rather than near-max efforts. The limiting factor is volume, not maximal force production.
• Flexibility (2/10): Basic ranges: full hip and knee extension on jumps, solid overhead position for presses, and hinge for slams. No extreme mobility requirements.

Movements

• Push Press
• Shuttle Run
• Ball Slam
• Box Jump

Scaling Options

Scale to: 24/18 in or step-ups • Push Press 30/20 kg (or 30-30 reps) • Ball Slams 14/8 kg • 4 x 30 m shuttles per round

Scaling Explanation

These options preserve the stimulus by maintaining movement patterns and relative intensity while adjusting volume and loading to keep most athletes under the time cap.

Intended Stimulus

A fast grind with limited rest. Round 1 should feel controlled and sustainable; Round 2 turns into a shoulder and leg battle. Keep breathing steady, cycle the barbell in smart sets, and move continuously. Aim to minimize transitions and keep shuttles crisp so the clock doesn’t slip away between sets.

Coach Insight

Pace the first 40 box jumps and open the barbell with a plan: 21-10-10 or 15-14-12. Keep rest under 10 seconds. Big tip: Use your legs—dip and drive every push press, then lock in the rack on re-grip to save shoulders. Avoid staring at equipment, sloppy shuttle turns, and jumping off the box too soon—step down or rebound only if consistent.

Benchmark Notes

Times are set from slower (L1) to elite (L9). If you’re around L5, finishing near 21 minutes means you hit the intended stimulus. Faster athletes should aim sub-18, while newer athletes may need to scale to finish under the 25-minute cap.

Modality Profile

Two of four movements use external load (push press, ball slam) and take a large share of time, driving weightlifting to about half. Box jumps are bodyweight gymnastics and comprise roughly a third. Short shuttle runs contribute the remaining time as monostructural work.

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