Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through 9 rounds of high-intensity intervals with minimal recovery. The 30-second cap forces athletes to work at near-maximal effort on the bike, then immediately transition to wall balls with compromised legs and breathing. While individual elements are manageable, the combination of forced pacing, leg interference between movements, and cumulative fatigue over 13.5 minutes makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Nine rounds of 30-second intervals with bike calories creates significant cardiovascular demand, testing aerobic capacity and recovery between efforts.
• Stamina (7/10): High-volume wall balls after bike calories in each round will challenge shoulder and leg muscular endurance over multiple intervals.
• Speed (7/10): 30-second caps create urgency for fast transitions and rapid cycling between bike and wall balls to maximize reps.
• Power (6/10): Bike requires explosive leg drive for calories, wall balls need power from legs through hips for ball projection.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility for full range squat and overhead throw motion.
• Strength (3/10): Wall balls require moderate strength but focus is on endurance rather than maximal force production with lighter loads.

Movements

• Air Bike
• Wall Ball

Benchmark Notes

This workout is 9 rounds of 30-second intervals with 10/8 calorie bike followed by max wall balls (20/14), with 60 seconds rest between rounds. Since it's scored as 'Reps', we're tracking total wall ball repetitions across all 9 rounds. Movement breakdown per round: - 10/8 calorie bike: Takes 12-20 seconds for elite athletes, 20-30 seconds for recreational - Remaining time for wall balls: Elite get 10-18 seconds, recreational get 0-10 seconds - Wall ball pace: 2-3 seconds per rep when fresh, degrades significantly under fatigue Round-by-round analysis: Rounds 1-3: Athletes can maintain 3-5 wall balls per round (fresh state, good bike efficiency) Rounds 4-6: Fatigue sets in, 2-4 wall balls per round (bike takes longer, less wall ball time) Rounds 7-9: Severe fatigue, 1-3 wall balls per round (struggling to complete bike calories in time) This workout is similar to high-intensity interval training with a rep component. The 30-second cap creates extreme time pressure, and the bike calories act as a significant constraint on wall ball volume. Elite athletes (L10): Efficient bike (12-15 sec), 4-5 wall balls early rounds, 2-3 later = ~30 total reps Advanced (L7-L8): Moderate bike efficiency, 3-4 early, 1-2 later = ~20-25 total reps Intermediate (L5): Slower bike, 2-3 early rounds, 0-1 later = ~15 total reps Beginner (L1-L2): Struggle with bike calories, may only get wall balls in first few rounds = ~5-8 total reps The 60-second rest allows partial recovery but doesn't fully reset the metabolic stress. Final targets: L10: ~189 reps, L5: ~117 reps, L1: ~45 reps

Modality Profile

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