Workout Description
For Time
3 Rounds of:
15 Toes-to-Bars
15 Wall Ball Shots (30/20 lb)
15 Devil Presses (2x50/35 lb)
Rest 1 minute
Then complete:
2000/1600 meter Row
Rest 1 minute
Finally complete:
45 Toes-to-Bars
45 Wall Ball Shots (30/20 lb)
45 Devil Presses (2x50/35 lb)
Why This Workout Is Very Hard
A three-part workout with rest, involving rounds of TTB/WB/Devil Press, a long row, and then a large final set of TTB/WB/Devil Press.
Benchmark Times for Ant Man
- Elite: <22:30
- Advanced: 25:01-28:31
- Intermediate: 32:01-35:31
- Beginner: >42:46
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Three rounds of a triplet (TTB, Wall Balls, Power Cleans) will be metabolically demanding and test cardiovascular endurance.
- Stamina (7/10): Core stamina for Toes-to-Bars, leg and shoulder stamina for Wall Balls, and grip/posterior chain stamina for Power Cleans, repeated across rounds.
- Speed (7/10): Fast cycling of all three movements and quick transitions between them are key for a good score.
- Power (6/10): Power Cleans are an explosive movement; Wall Balls involve a powerful drive from the squat.
- Strength (5/10): Relative strength for Toes-to-Bars; moderate load for Power Cleans (95/65 lb) and Wall Balls (20/14 lb) tests strength-endurance.
- Flexibility (4/10): Hamstring and hip flexor mobility for Toes-to-Bars, full squat depth for Wall Balls, and front rack/hip hinge for Power Cleans.
Modality Profile
A couplet of a weightlifting movement (Power Cleans) and a monostructural movement (Double-Unders).
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