Workout Description
4 Rounds, Each for Time (within a 4-minute window per round):
Round 1 & 3:
15/10 calorie Air Bike
50 meter Swim
10 GHD Sit-Ups
10 Ball Slams (60/40 lb)
Round 2 & 4 (movements in reverse order):
10 Ball Slams (60/40 lb)
10 GHD Sit-Ups
50 meter Swim
15/10 calorie Air Bike
Rest the remainder of each 4-minute window. Score is cumulative work time across all 4 rounds.
Why This Workout Is Hard
Short, high-intensity intervals with a swim make this deceptively tough. The 60/40 lb slam ball is demanding, and 40 total GHD sit-ups add significant trunk fatigue. Completing each round well under 4:00 requires strong aerobic power, efficient transitions, and confident swimming. Volume is moderate, but the pace expectation and skill blend elevate the challenge.
Benchmark Times for Swim 'N' Stuff
- Elite: <8:00
- Advanced: 9:00-10:00
- Intermediate: 11:00-12:00
- Beginner: >16:00
Training Focus
This workout develops the following fitness attributes:
- Speed (7/10): Short 4:00 windows encourage fast cycling, crisp transitions, and minimal downtime to bank rest.
- Endurance (6/10): Repeated bike and swim efforts tax the aerobic system with short rest, demanding sustained oxygen delivery and recovery between sprints.
- Power (6/10): Hard bike bursts and aggressive ball slams are explosive, rewarding quick force production each round.
- Stamina (5/10): Forty GHD sit-ups and forty heavy ball slams require steady midline and posterior-chain endurance across multiple rounds.
- Flexibility (3/10): GHD sit-ups require controlled spinal extension and hip range, and overhead reach for slams needs shoulder mobility.
- Strength (2/10): No max loading; the slam ball is moderate-to-heavy but for short sets, not maximal strength.
Movements
- Air Bike
- Swim
- Ball Slam
- GHD Sit-Up
Scaling Options
Scale to: 25m swim or 100m row if no pool • 10/7 cal bike and 30–40/20–30 lb slam ball • 10 anchored or AbMat sit-ups instead of GHD
Scaling Explanation
These options keep the stimulus fast and cyclical while reducing skill and loading so athletes can finish each round with consistent, repeatable efforts.
Intended Stimulus
Short, punchy intervals at near-threshold pace. Each round should feel like a controlled sprint with smooth transitions, aiming to finish around 2:30–3:00 to earn meaningful rest. The swim should be steady and efficient, while the GHDs and slams stay unbroken or in one quick break. Finish breathing hard but able to repeat output across rounds.
Coach Insight
Pace the first bike at 85–90% effort, settle your breathing on the swim, then attack GHDs and slams with tight, deliberate reps. Aim for consistent round times within 10–15 seconds.
Biggest tip: Set up your lane to minimize transitions—every step costs rest time.
Avoid sprinting the first bike to redline, sloppy GHD range of motion, or soft slam rebounds that waste energy.
Benchmark Notes
Your score is the sum of your four round times. If you don’t finish a round within 4:00, that round counts as 4:00. Use the tiers to estimate performance: mid-tier athletes typically average ~3:00 per round (about 12:00 total), while elite athletes approach ~2:00–2:15 per round.
Modality Profile
Most time is spent on monostructural work (bike and swim). The GHD sit-ups account for the gymnastics component, and the slam ball adds weightlifting with an odd object. Given typical pacing, about three-fifths of effort is cardio, split with equal parts core gymnastics and loaded slams.
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