Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through 10 rounds of high-intensity intervals. The 5/3 calorie bike creates immediate leg fatigue that directly interferes with wall ball performance. The 30-second cap forces athletes to work at near-maximal intensity with minimal recovery (60 seconds isn't enough for full recovery). The combination of forced pacing, movement interference, and cumulative fatigue over 10 rounds makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Wall balls after biking creates muscular endurance challenge, especially in shoulders and legs, with cumulative fatigue across ten rounds.
• Endurance (7/10): Ten rounds of bike-to-wall ball intervals with short rest creates significant cardiovascular demand and tests aerobic recovery between efforts.
• Speed (7/10): 30-second caps demand rapid cycling between bike calories and maximum wall ball reps with quick transitions being crucial.
• Power (6/10): Wall balls are inherently explosive movements requiring hip drive and overhead throw, repeated maximally for 30 seconds per round.
• Strength (4/10): Wall balls with 20/14lb medicine ball require moderate strength endurance but not maximal force production capabilities.
• Flexibility (3/10): Wall balls demand overhead mobility and full squat depth, while biking requires basic hip and ankle range of motion.

Movements

• Air Bike
• Wall Ball

Benchmark Notes

This workout is 10 rounds of 30-second intervals with 5/3 calorie bike followed by max wall balls (20/14 lb), with 60 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total wall ball repetitions across all 10 rounds. Movement breakdown per round: - 5/3 calorie bike: Takes approximately 8-12 seconds for elite athletes, 12-18 seconds for intermediate, 15-25 seconds for beginners - Remaining time (18-22 seconds for elite, 12-18 seconds for intermediate, 5-15 seconds for beginners) available for wall balls - Wall ball pace: Elite can maintain 1 rep per second when fresh, intermediate 1.2-1.5 sec/rep, beginners 1.5-2 sec/rep Round-by-round analysis: - Rounds 1-3: Fresh state, maximum wall ball output - Rounds 4-6: Slight fatigue, 10-15% decrease in wall ball pace - Rounds 7-8: Moderate fatigue, 20-25% decrease - Rounds 9-10: Heavy fatigue, 30-40% decrease Elite athletes (L9-L10): Can complete bike in 8-10 seconds, leaving 20-22 seconds for wall balls. Fresh pace of 20-22 reps per round, degrading to 12-15 reps in final rounds. Total: 280-300 reps. Intermediate athletes (L5-L6): Bike takes 12-15 seconds, leaving 15-18 seconds for wall balls. Fresh pace of 12-15 reps per round, degrading to 8-10 reps in final rounds. Total: 200-220 reps. Beginner athletes (L1-L2): Bike takes 18-25 seconds, leaving 5-12 seconds for wall balls. Fresh pace of 5-8 reps per round, degrading to 3-5 reps in final rounds. Total: 120-140 reps. The 60-second rest periods allow for some recovery but won't fully restore capacity due to cumulative lactate buildup from the high-intensity intervals. Final targets: L10: ~290 reps, L5: ~210 reps, L1: ~130 reps

Modality Profile

Bike is monostructural cardio (M) and Wall Ball uses external load making it weightlifting (W). Two modalities split 50/50.