Workout Description

Why This Workout Is Hard

While individual movements and loads are moderate, the high rep count (76) combined with no built-in rest creates significant cumulative fatigue. The dumbbell thrusters at the end are especially challenging after 600+ prior reps. Partner format allows some work-sharing, but total volume and continuous nature makes this a grueling 30-40 minute effort for average athletes. The run finale adds metabolic stress to already fatigued legs.

Benchmark Times for Yvonne

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 26:00-29:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high rep scheme (76 reps) across multiple movements challenges muscular endurance in legs, core, and upper body. Total volume exceeds 600 reps.
• Endurance (8/10): High volume of movements combined with moderate loads creates significant cardiovascular demand. Partner format allows some rest but 76 reps per movement maintains sustained effort.
• Speed (7/10): High rep counts and partner format encourage quick transitions and fast cycling of moderate-weight movements to maintain workout pace.
• Power (6/10): Multiple explosive movements including wall balls, kettlebell swings, and thrusters require power output, though fatigue will impact expression.
• Flexibility (5/10): Full-depth squats, overhead pressing, and thruster movements demand good mobility in hips, shoulders, and thoracic spine.
• Strength (4/10): Moderate loads in dumbbell and kettlebell movements require strength endurance, but weights aren't heavy enough to be primarily strength-focused.

Movements

• Wall Ball
• Thruster
• Push-Up
• Kettlebell Swing
• Air Squat
• Dumbbell Push Press
• Burpee
• AbMat Sit-Up
• Run

Scaling Options

Movement modifications: Push-ups to knee push-ups, burpees to step-back burpees, sit-ups to crunches. Weight reductions: DB Push Press (35/20lb), Wall Ball (14/10lb), KB Swing (35/26lb), DB Thrusters (35/20lb). Volume options: Reduce to 50 reps per movement, or split into 2 rounds of 38 reps with 2-minute rest between. Run can be reduced to 200m or substituted with row/bike.

Scaling Explanation

Scale if unable to perform 15+ unbroken push-ups, 10+ unbroken thrusters at prescribed weight, or if wall balls consistently miss target height. Priority is maintaining consistent movement through all exercises - form should not significantly degrade. Target time domain remains 25-35 minutes when scaled. Athletes should be able to work continuously with partner, taking breaks of no more than 20-30 seconds. Scale load and volume to maintain intensity rather than grinding through with poor mechanics.

Intended Stimulus

Long-duration glycolytic/oxidative workout targeting muscular endurance and mental toughness. Time domain: 25-35 minutes. Partner format allows for built-in rest periods while maintaining overall intensity. High-volume bodyweight and light-moderate load movements create sustained metabolic demand.

Coach Insight

Split reps evenly with partner (38 each per movement). Establish consistent work/rest rotation - suggested 15-20 reps per person before switching. Front-load larger sets while fresh, especially on push-ups and thrusters. Keep transitions under 10 seconds. For wall balls and burpees, alternate every 10 reps to maintain intensity. On the run, stay together and use it as active recovery. Watch form breakdown on push-ups and thrusters in later rounds - break sets before failure.

Benchmark Notes

This is a long chipper-style partner workout with high volume (684 total reps plus run). Analysis based on Angie (400 reps) and Karen (150 reps) benchmarks, scaled up for the additional volume and partner format. Breakdown by movement (times per pair): - Air Squats (76): 90-120s with fatigue - DB Push Press (76): 180-240s with moderate load - Sit-Ups (76): 120-150s - Wall Balls (76): 180-240s (similar to Karen pace) - Burpees (76): 240-300s with high fatigue - Med Ball Twists (76): 120-150s - Push-Ups (76): 150-180s with accumulated fatigue - KB Swings (76): 150-180s - DB Thrusters (76): 240-300s heavily fatigued - 400m Run: 120-180s as final movement Transitions between movements: ~10-15s each x 9 transitions = 90-135s total Total projected elite time: 19-21 minutes (1140-1260s) for males L5 (median): 29-31 minutes (1740-1860s) L1 (scaled): 45-50 minutes (2700-3000s) Female times adjusted 10-15% slower due to loading differences and volume considerations.

Modality Profile

Out of 10 movements: GYMNASTICS (4): Air Squat, AbMat Sit-Up, Burpee, Push-Up; MONOSTRUCTURAL (1): Run; WEIGHTLIFTING (5): Dumbbell Push Press, Wall Ball, Med Ball Twist, Kettlebell Swing, Thruster. Rounded to nearest 10%.

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