Workout Description
Why This Workout Is Medium
This workout combines moderate metabolic conditioning with strength work, but the structure provides built-in recovery. The Tabata section (4 min) uses bodyweight movements with 10s work/10s rest—manageable but uncomfortable. The bike and wall balls create aerobic demand, but 40 push-ups and 50 double-unders are volume-appropriate for average athletes. The 8x3 back squat at 245 lbs comes after fatigue but with full rest between sets, allowing quality reps. Total time ~25-30 min. No single element is crushing; the combination is fatiguing but achievable as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High rep ranges across multiple movement patterns (40 push-ups, 50 double-unders, 30 wall balls) demand significant muscular endurance. The Tabata opener and strength finisher add cumulative fatigue.
- Endurance (7/10): The 20-calorie bike and 30 wall balls create sustained cardiovascular demand. Combined with 50 double-unders and 40 push-ups, this generates moderate-to-high aerobic stimulus across the workout duration.
- Speed (7/10): Tabata intervals demand rapid work-rest cycling. Double-unders require quick foot speed. The overall structure emphasizes quick transitions and sustained movement velocity throughout.
- Strength (6/10): 8x3 back squats at 245 lbs provides moderate strength stimulus with adequate load. However, the majority of the workout emphasizes muscular endurance over maximal strength development.
- Power (6/10): Double-unders and wall balls are explosive movements requiring rate of force development. Push-ups and back squats have power components, though the high-rep format emphasizes endurance over peak power.
- Flexibility (5/10): Cossack squats and wall walks demand moderate hip and shoulder mobility. Plank variations and wall balls require functional range of motion but not extreme positions.
Movements
- Wall Ball
- Air Bike
- Push-Up
- Back Squat
- Wall Walk
- Plank Pull-Through
- Run
- Plank
- BikeErg
- Double-Under
Modality Profile
Movements identified: Cossack squat (G), plank to stand (G), plank reach through (G), wall walk (G), wall ball (W), push-up (G), double-unders (G), back squat (W), bike (M), jog (M). Total: 10 unique movements. G: 5 movements (50%), M: 2 movements (20%), W: 3 movements (30%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The 20-calorie bike and 30 wall balls create sustained cardiovascular demand. Combined with 50 double-unders and 40 push-ups, this generates moderate-to-high aerobic stimulus across the workout duration. |
| Stamina | 8/10 | High rep ranges across multiple movement patterns (40 push-ups, 50 double-unders, 30 wall balls) demand significant muscular endurance. The Tabata opener and strength finisher add cumulative fatigue. |
| Strength | 6/10 | 8x3 back squats at 245 lbs provides moderate strength stimulus with adequate load. However, the majority of the workout emphasizes muscular endurance over maximal strength development. |
| Flexibility | 5/10 | Cossack squats and wall walks demand moderate hip and shoulder mobility. Plank variations and wall balls require functional range of motion but not extreme positions. |
| Power | 6/10 | Double-unders and wall balls are explosive movements requiring rate of force development. Push-ups and back squats have power components, though the high-rep format emphasizes endurance over peak power. |
| Speed | 7/10 | Tabata intervals demand rapid work-rest cycling. Double-unders require quick foot speed. The overall structure emphasizes quick transitions and sustained movement velocity throughout. |
TABATA AA10/10 Cossack squat10 plank to stand 10/10 plank reach through 10 wall walk20 cal bike30 wall ball40 push-up 50 dubs 8x3 back squat @ 245Cool down Jog lap around block