Workout Description

Why This Workout Is Very Hard

High-volume couplet with simple movements but demanding pacing. Expect 150 bike calories and 150 wall balls, driving sustained leg and shoulder fatigue. Most intermediate athletes finish between 23–32 minutes; elites near 18–22. The challenge is maintaining output without early redlining and managing large wall-ball sets under heavy breathing.

Benchmark Times for The Long Haul

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:00-29:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Sustained aerobic work dominates with three long bike efforts and continuous wall-ball sets; breathing and heart-rate control drive performance across 20–30 minutes.
• Stamina (8/10): High repetition count taxes leg and shoulder stamina, requiring repeated large sets under fatigue and disciplined rest management.
• Speed (5/10): Moderate-to-fast cycling shines, yet overly aggressive starts punish later rounds; steady transitions and consistent cadence win.
• Power (4/10): Wall balls require repeated hip extension and explosive throws, but cadence and endurance matter more than maximal power.
• Flexibility (3/10): Standard squat depth and overhead position are required; typical mobility suffices without extreme range-of-motion demands.
• Strength (2/10): Loads are light relative to maximal strength; strength is not the limiter beyond basic ability to squat and throw the ball consistently.

Scaling Options

Scale to: 3 rds — 35 cal bike + 35 wall balls (20/14) • 3 rds — 40 cal bike + 30 wall balls (14/10) • 2 rds — 50 cal bike + 50 wall balls (20/14)

Scaling Explanation

Reducing calories/reps, lowering wall-ball weight, or cutting a round preserves the couplet’s sustained aerobic-stamina stimulus while fitting the intended 20–30 minute time domain.

Intended Stimulus

A long, grinding couplet that feels like steady cardio with building leg/shoulder burn. Aim for sustainable bike wattage that lets you start wall balls quickly. Break wall balls into planned sets with short, strict rests. You should be breathing hard but never stop for more than 10–15 seconds at a time.

Coach Insight

Pace the first round like rounds two and three matter. Hold a strong but repeatable bike wattage and get off ready to throw. Top tip: Commit to planned wall-ball sets (e.g., 20-15-15 or 15-15-10-10) and keep rests to 3–5 breaths. Avoid blasting round one, sloppy depth/target misses, or letting rest times creep beyond 10–15 seconds.

Benchmark Notes

Use these finish-time tiers to gauge pacing. If your time is near L5, you’re right on target. Faster tiers demand bigger wall-ball sets and stronger bike pacing. If you exceed the time cap, scale reps or intensity so you can keep moving without long breaks.

Modality Profile

Half the time is spent on monostructural work (Assault Bike), and half on light-loaded weightlifting (wall balls). No gymnastics elements are present, so the effort alternates evenly between cardio output and loaded cyclical squatting/throwing.

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