Workout Description
Why This Workout Is Medium
The 8k bike provides sustained cardiovascular demand (~15-20 min for an average athlete), interrupted every 4 minutes by 15 wall balls and 10 landmines. The wall balls become progressively harder as leg fatigue accumulates from the bike, but 15 reps is manageable volume. The landmine loading (10# plate) is very light. No true rest exists, but movement variety prevents any single limiting factor from becoming overwhelming. Most average CrossFitters can complete this as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): The 8k bike forms the aerobic backbone of this workout, demanding sustained cardiovascular output across a lengthy effort. Periodic interruptions don't significantly reduce the overall aerobic demand.
- Stamina (6/10): Repeated rounds of 15 wall balls and 10 landmines across multiple 4-minute intervals accumulate meaningful muscular endurance stress in the legs, shoulders, and rotational core musculature.
- Power (5/10): Wall balls are inherently explosive, requiring hip-driven thruster mechanics. Landmine rotations also have a rotational power component. Power is a meaningful secondary demand in each work interval.
- Flexibility (4/10): Wall balls demand squat depth and shoulder overhead mobility. Landmines require thoracic rotation and hip mobility. Slightly above basic positions but not extreme range-of-motion demands.
- Speed (4/10): The every-4-minute structure creates mild time pressure to complete work efficiently and return to the bike. Bike pacing strategy matters, but this is not a sprint-focused effort overall.
- Strength (3/10): Wall balls at 20# and landmines with a 10# plate are moderate loads prioritizing endurance over maximal force. Strength is a supporting factor, not the primary stimulus here.
Movements
- Wall Ball
- Landmine Press
- BikeErg
Modality Profile
3 movements total: BikeErg is Monostructural (1/3 ≈ 33% → 30%), Wall Ball and Landmine Press are both Weightlifting movements (2/3 ≈ 67% → 70%). No Gymnastics movements present.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The 8k bike forms the aerobic backbone of this workout, demanding sustained cardiovascular output across a lengthy effort. Periodic interruptions don't significantly reduce the overall aerobic demand. |
| Stamina | 6/10 | Repeated rounds of 15 wall balls and 10 landmines across multiple 4-minute intervals accumulate meaningful muscular endurance stress in the legs, shoulders, and rotational core musculature. |
| Strength | 3/10 | Wall balls at 20# and landmines with a 10# plate are moderate loads prioritizing endurance over maximal force. Strength is a supporting factor, not the primary stimulus here. |
| Flexibility | 4/10 | Wall balls demand squat depth and shoulder overhead mobility. Landmines require thoracic rotation and hip mobility. Slightly above basic positions but not extreme range-of-motion demands. |
| Power | 5/10 | Wall balls are inherently explosive, requiring hip-driven thruster mechanics. Landmine rotations also have a rotational power component. Power is a meaningful secondary demand in each work interval. |
| Speed | 4/10 | The every-4-minute structure creates mild time pressure to complete work efficiently and return to the bike. Bike pacing strategy matters, but this is not a sprint-focused effort overall. |
8k bike Every 4 minutes:15 wall ball 20# to 11’ target 10 land mines + 10# plate