Workout Description

Why This Workout Is Hard

Light-to-moderate loads and simple movements make this accessible, but the format demands sustained high turnover for 15 minutes of work with only 2 minutes of total rest. Expect 250–350+ reps for many, with barbell cycling and wall balls compounding fatigue. Heart rate stays high, grip and hip flexors burn, and pacing strategy heavily influences outcome.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps under light-to-moderate load tax local muscular endurance in legs, hips, and trunk. Repeated cycling of similar patterns accumulates fatigue that must be managed with pacing.
• Endurance (7/10): Seventeen minutes with short rests drives aerobic capacity. The minute-on format keeps heart rate elevated while encouraging steady breathing patterns and sustainable cadence across multiple rounds.
• Speed (6/10): Minute-long bouts encourage brisk cycling and quick transitions. Athletes who maintain fast but repeatable rep rates without redlining will score best.
• Power (6/10): Hang power cleans and wall balls reward crisp hip extension and aggressive turnover. Continuous intervals temper maximal explosiveness but still favor powerful, efficient reps.
• Strength (4/10): Loads are submaximal and intended for quick cycling, not limit lifting. Some baseline pulling and squatting strength is needed but max-force output is not the limiter.
• Flexibility (2/10): Standard ROM: full-depth wall balls, safe hinge, and front rack receiving position. No advanced mobility demands beyond basic squat, overhead, and hip hinge capacity.

Movements

• Medicine Ball Sit-Up
• Burpee
• Deadlift
• Wall Ball Shot
• Hang Power Clean

Scaling Options

Scale to: WB 14/10 lb & barbell 95/65 lb • Anchored sit-ups and burpee step-downs • 40 sec work/20 sec rest per station or 2 rounds total

Scaling Explanation

Adjusting load, movement complexity, and total volume preserves the workout’s sustained aerobic-cycling intent while keeping mechanics safe and pacing consistent.

Intended Stimulus

A steady, repeatable engine test with light barbell cycling. Each minute should feel like a controlled push, not a sprint—maintain a consistent cadence you can hold for all three rounds. Expect leg and grip fatigue from wall balls, deadlifts, and cleans, with a persistent aerobic grind from burpees and sit-ups.

Coach Insight

Pace each station to a repeatable number. Aim for negative splits by starting conservative in round one and building in rounds two and three. Most important: Pick a barbell speed you can keep. Touch-and-go sets should never blow up your grip or back. Avoid sprinting burpees early, no-repping wall balls, and overpulling cleans. Smooth is fast.

Benchmark Notes

Your score is total reps in 17 minutes. Hitting 280–300 reps signals solid pacing and barbell cycling. Newer athletes may be near 160–220, while advanced folks exceed 325. Use these levels to target a sustainable per-minute cadence across all five movements.

Modality Profile

Two of the five working stations are gymnastics (burpees and sit-ups), while three are weightlifting (wall balls, deadlifts, hang power cleans). There’s no pure monostructural element. Equal minute blocks make a simple 40% gymnastics, 60% weightlifting distribution.

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