Workout Description

Why This Workout Is Very Hard

Advanced skills under fatigue drive the challenge: two 50-ft handstand walks per round alongside 400 double-unders, 50 wall balls, and a 50-calorie row. The volume and 20-minute duration tax aerobic capacity and shoulder stamina. Many athletes will bottleneck on handstand walks, making pacing and skill efficiency critical.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Twenty minutes of continuous work with large double-under volume and a significant row prioritize aerobic capacity and steady breathing control throughout the piece.
• Stamina (7/10): Repeated large sets of wall balls and double-unders, plus sustained handstand walking, challenge shoulder and lower-body muscular endurance under accumulating fatigue.
• Speed (6/10): Efficient rope speed and crisp transitions matter, but athletes must moderate cadence to avoid redlining across a 20-minute effort.
• Power (4/10): Wall balls require hip extension power and double-unders require quick elastic recoil, though sustained pace outweighs peak explosiveness.
• Flexibility (4/10): Handstand walking demands shoulder flexion and thoracic extension with stable overhead positions, but ranges are not extreme for most athletes.
• Strength (2/10): No heavy external loading; the challenge is not maximal force but maintaining quality movement across many reps and time domains.

Movements

• Handstand Walk
• Wall Ball Shot
• Row
• Double-Under

Scaling Options

Scale to: 35/25 lb wall ball • 80 single-unders (or 60 double-under attempts) • 50-ft bear crawl (or 4 wall walks) • 35/28 cal row

Scaling Explanation

These options preserve the workout’s aerobic demand and shoulder stamina while reducing skill barriers so athletes can keep moving with minimal bottlenecks.

Intended Stimulus

Steady engine piece with brief skill gates. You should feel consistently aerobic, keeping breathing under control while shoulders accumulate fatigue. Move deliberately through the wall balls, relax the grip on the rope, and treat the row as a pace anchor. Smooth, confident handstand walk efforts with minimal resets are the key to big scores.

Coach Insight

Pace the first round at 80–85% and aim to match or slightly negative split the second half. Row at a repeatable pace you can step off and jump straight into doubles. The one tip: Break wall balls before you have to; keep transitions immediate. Avoid wasting time on rope trips and long handstand walk resets—shake out briefly, then go.

Benchmark Notes

Scores reflect total reps in 20 minutes. One full round equals 520 reps (wall balls 50, double-unders 400, handstand walk 20 reps in 5-ft segments, row 50 cals). Intermediate athletes land near 600 reps; competitive athletes aim for 780+; elites push toward 900+.

Modality Profile

Most time is spent on monostructural work: four sets of 100 double-unders plus a 50-calorie row per round (~65%). Gymnastics is the handstand walk (~15%). Weightlifting is the wall-ball set (~20%). The chipper structure emphasizes sustained cardio with a skill bottleneck.

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