Workout Description

Why This Workout Is Hard

Five fast rounds combine high-skill chest-to-bar pull-ups, a heavy kettlebell swing for conditioning, and big wall-ball sets that blow up the legs and lungs. The density rewards athletes who cycle efficiently with minimal rest. Expect serious grip and shoulder fatigue. Finishing in 11–16 minutes is challenging without pristine pacing, smart sets, and consistent breathing.

Benchmark Times for Adam

• Elite: <11:00
• Advanced: 12:00-13:00
• Intermediate: 14:00-15:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep accumulation (210 total reps) taxes legs, shoulders, and grip. The repeated cycling of wall balls and swings demands muscular endurance to maintain set quality deep into the workout.
• Power (6/10): Explosive triple extension in swings and wall balls drives efficiency. Snappy reps produce faster cycles and conserve energy if mechanics are maintained as fatigue sets in.
• Speed (6/10): Quick transitions and purposeful, fast but sustainable rep cycling are key. Athletes who minimize small breaks and keep sets planned move significantly faster across rounds.
• Endurance (5/10): No monostructural work, but sustained breathing and heart-rate control over 12–18 minutes matter. Athletes must keep moving continuously without long rest to stay on pace across five rounds.
• Strength (3/10): Loads are moderate relative to max strength. The kettlebell and medball challenge strength endurance, not absolute strength, so brute force is less limiting than capacity and positioning.
• Flexibility (3/10): Overhead mobility and squat depth for wall balls, plus shoulder range for strong, safe swings. Solid hip, ankle, and thoracic mobility helps maintain efficiency under fatigue.

Movements

• Chest-to-Bar Pull-Up
• Kettlebell Swing
• Wall Ball Shot

Scaling Options

Scale to: Jumping Chest-to-Bar + 24/16 kg KB + 6/4 kg WB • 5 rounds of 5 C2B, 12 swings, 15 wall balls • 4 rounds Rx reps/loads

Scaling Explanation

These options lower skill, load, or total volume so athletes can maintain the intended fast, repeatable sets and minimize long breaks while preserving the workout’s triplet stimulus.

Intended Stimulus

A brisk, repeatable pace with short planned breaks. Aim to keep wall balls in 1–2 sets every round, swings unbroken, and pull-ups in small, quick bursts with minimal time on the floor. Breathing should be controlled but urgent, with smooth transitions that keep you moving without redlining too early.

Coach Insight

Pace the first two rounds at 80–85%, then match or slightly negative split. Keep transitions under five seconds. One tip: Pre-plan your sets. For example: C2B 4-3, KB unbroken, wall balls 12-9—and hold it. Avoid going unbroken on everything early, resting long, and letting chalk breaks eat your time. Keep grip management tight.

Benchmark Notes

These finish times range from a 20:00 cap (beginner) to 11:00 (elite). Hitting L5 means steady sets, crisp transitions, and minimal chalk breaks. Faster athletes hold unbroken wall balls late, manage 1–2 sets on C2B, and keep the kettlebell swing unbroken across all rounds.

Modality Profile

Most of the time is spent on loaded movements: kettlebell swings and wall balls dominate the work and pacing. Gymnastics is present via chest-to-bar pull-ups, which tax grip and kipping skill, but account for fewer reps and less total time than the odd-object pieces.

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