Workout Description
Why This Workout Is Medium
This 9-round workout combines moderate-volume bodyweight movements (burpees, lunges, mountain climbers) with a single man maker per round. The 60 wall balls upfront create initial fatigue, but the subsequent rounds feature manageable rep schemes with built-in recovery between movements. No heavy loads or complex skills under extreme fatigue. Average athletes complete as prescribed, though leg and cardiovascular fatigue accumulate progressively.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total volume across 9 rounds: 99 burpees, 180 lunges, 9 man makers, 3087 mountain climbers. Muscular endurance is heavily taxed, particularly in legs, shoulders, and core throughout the workout.
- Endurance (7/10): 9 rounds of mixed-modal work with sustained cardiovascular demand. The combination of burpees, lunges, and mountain climbers maintains elevated heart rate throughout, testing aerobic capacity over moderate duration.
- Speed (7/10): RFT format demands consistent cycling and minimal rest between movements. Quick transitions between burpees, lunges, man makers, and mountain climbers are essential for maintaining pace across 9 rounds.
- Power (6/10): Wall balls and burpees contain explosive components. Man makers require dynamic shoulder stability and power. However, fatigue accumulation limits true power output as rounds progress.
- Flexibility (4/10): Lunges and burpees require moderate hip and shoulder mobility. Mountain climbers demand hip flexor flexibility. Overall mobility demands are moderate but not extreme for this movement pattern.
- Strength (3/10): Wall balls and man makers provide moderate load, but primarily bodyweight movements dominate. Limited maximal strength demand; focus is on relative strength endurance rather than heavy loading.
Movements
- Wall Ball
- Lunge
- Mountain Climber
- Burpee
- Man Maker
Modality Profile
Workout contains 5 unique movements: Wall Ball (W), Burpee (G), Lunges (G), Man Maker (G), Mountain Climbers (G). Gymnastics: 4 movements (Burpee, Lunges, Man Maker, Mountain Climbers) = 80%. Weightlifting: 1 movement (Wall Ball) = 20%. Rounded to nearest 10%: G: 60%, W: 40%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 9 rounds of mixed-modal work with sustained cardiovascular demand. The combination of burpees, lunges, and mountain climbers maintains elevated heart rate throughout, testing aerobic capacity over moderate duration. |
| Stamina | 8/10 | High total volume across 9 rounds: 99 burpees, 180 lunges, 9 man makers, 3087 mountain climbers. Muscular endurance is heavily taxed, particularly in legs, shoulders, and core throughout the workout. |
| Strength | 3/10 | Wall balls and man makers provide moderate load, but primarily bodyweight movements dominate. Limited maximal strength demand; focus is on relative strength endurance rather than heavy loading. |
| Flexibility | 4/10 | Lunges and burpees require moderate hip and shoulder mobility. Mountain climbers demand hip flexor flexibility. Overall mobility demands are moderate but not extreme for this movement pattern. |
| Power | 6/10 | Wall balls and burpees contain explosive components. Man makers require dynamic shoulder stability and power. However, fatigue accumulation limits true power output as rounds progress. |
| Speed | 7/10 | RFT format demands consistent cycling and minimal rest between movements. Quick transitions between burpees, lunges, man makers, and mountain climbers are essential for maintaining pace across 9 rounds. |
60 wall ball9RFT:11 burpee20 lunges 01 man maker 50/50343 mountain climbers