Workout Description

Why This Workout Is Hard

This workout combines high-intensity intervals with minimal rest and challenging loading. The front squats at bodyweight/75% BW become increasingly difficult as fatigue accumulates across 8 rounds. The 20-second caps create time pressure while 40-second rests are insufficient for full recovery. The combination of lateral barbell burpees, heavy front squats, regular burpees, and wall balls creates significant fatigue accumulation with movement interference, making this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume front squats and wall balls combined with burpees will exhaust muscular endurance, particularly in legs, shoulders, and core throughout eight rounds.
• Endurance (8/10): Eight rounds with minimal rest creates significant cardiovascular demand, testing the heart's ability to sustain output across multiple high-intensity intervals.
• Speed (8/10): Short work intervals with brief rest periods demand rapid movement cycling and quick transitions to maximize reps within tight time constraints.
• Power (7/10): Lateral barbell burpees and wall balls are explosive movements requiring rapid force production, while front squats can be performed with power.
• Strength (6/10): Bodyweight front squats and 20/14lb wall balls provide moderate loading that challenges strength endurance rather than pure maximal strength output.
• Flexibility (4/10): Front squats require good ankle and hip mobility, while wall balls demand overhead flexibility and burpees need basic movement patterns.

Movements

• Wall Ball
• Lateral Burpee Over Bar
• Front Squat
• Burpee

Benchmark Notes

This is a high-intensity interval workout with 8 rounds of two different work periods. Round 1: 20 seconds of 3 lateral barbell burpees + max front squats (BW/75% BW), 40 seconds rest. Round 2: 40 seconds of 5 burpees + max wall balls (20/14), 20 seconds rest. This pattern repeats 4 times each for 8 total rounds. Movement breakdown per round: - Lateral barbell burpees: ~3-4 seconds each, so 3 reps in 20 seconds leaves ~8-11 seconds for front squats - Front squats at bodyweight: Elite athletes might get 4-6 reps in remaining time, average 2-3 reps - Burpees: ~4 seconds each, so 5 burpees = 20 seconds, leaving 20 seconds for wall balls - Wall balls in 20 seconds: Elite 8-10 reps, average 5-7 reps Fatigue considerations: This is similar to Fight Gone Bad format but with shorter work periods and different movements. Using Fight Gone Bad as anchor (L10: 430-500 total reps, L5: 300-340 reps, L1: 180-220 reps), but adjusting for shorter work periods and different movement mix. Per round estimates: - Round 1 (lateral burpees + front squats): Elite 9-10 total reps, average 6-7 reps, novice 4-5 reps - Round 2 (burpees + wall balls): Elite 13-15 total reps, average 10-12 reps, novice 7-9 reps With 4 rounds of each pattern and progressive fatigue (10-15% degradation in later rounds): - L10 (Elite): ~360 total reps - L5 (Average): ~240 total reps - L1 (Novice): ~120 total reps Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

4 movements total: Lateral Burpee Over Bar and Burpee are gymnastics (bodyweight), Front Squat and Wall Ball are weightlifting (external load). 2/4 = 50% each for G and W, 0% M.