Workout Description

Why This Workout Is Hard

While individual elements are moderate (20/14lb wall balls, 75/55lb push press), the 29-minute duration with partner switches every :30 creates significant challenges. The constant transitions disrupt rhythm and add cognitive stress. The row-to-wall-ball combination taxes the legs continuously, while the toes-to-bar/push press sequence challenges upper body endurance. The :30 work intervals force a faster pace than self-selected timing would allow.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 29-minute duration with continuous movement and only brief rest periods creates significant cardiovascular demand. Partner transitions allow for brief recovery but maintain elevated heart rate.
• Speed (8/10): Quick transitions every 30 seconds and fast movement cycling within short work windows make speed and efficiency crucial for success.
• Stamina (7/10): Multiple movement patterns targeting different muscle groups with 30-second work intervals challenge local muscular endurance, especially in shoulders and posterior chain.
• Power (7/10): Box jumps, wall balls, and push press are all power-focused movements. The 30-second work intervals allow for maintaining explosive output.
• Flexibility (6/10): Toes-to-bar requires significant shoulder and hip mobility. Wall balls and box jumps also demand good overhead position and hip flexion.
• Strength (4/10): Moderate loads in wall balls and push press test strength endurance. Weight choices allow for sustained output rather than maximal force production.

Movements

• Wall Ball
• Toes-to-Bar
• Box Jump
• Push Press
• Row

Scaling Options

Wall Balls: Reduce to 14/10lb or decrease target height. Toes-to-Bar: Knee raises or hanging leg raises. Box Jumps: Lower height to 20/16" or step-ups. Push Press: Reduce to 55/35lb or use dumbbells. Row: Target lower calorie goals (6-8 per :30). Time Domain: Can reduce to 3-4 rounds total. Partner switches can extend to :45 if needed for more rest. Movement combinations can be simplified to 3-4 movements instead of 5.

Scaling Explanation

Scale if unable to maintain consistent work across all 5 rounds or if form deteriorates significantly. Key indicators: cannot perform 5+ unbroken toes-to-bar, push press weight causes significant slow-down, or wall ball shots consistently missing target height. Priority is maintaining steady output with good movement patterns throughout all rounds. Partners should be relatively matched in capacity. Target effort level is 7/10 - able to speak in short sentences during work periods. Each partner should achieve 25-35 reps per minute on gymnastics movements, 8-12 calories on row.

Intended Stimulus

Moderate-length mixed modal workout targeting both glycolytic and oxidative energy systems over 29 minutes. Primary challenge is maintaining work capacity across varied movements while managing fatigue. The :30 second partner switches create built-in work/rest intervals, allowing higher intensity efforts during work periods. Each 5-minute round tests different movement patterns and energy systems.

Coach Insight

Partners should communicate and establish consistent changeover points. On wall balls, establish a sustainable rhythm around 15-20 reps per :30. For toes-to-bar, sets of 5-8 reps with quick breaks work well. Box jumps should be step-down for safety over long duration. Push press sets of 8-10 reps, focusing on tight core and full lockout. On the rower, aim for 8-10 calories per :30 window. Use the rest minute strategically - stand up, shake out, and breathe. Common mistake is going too hard in early rounds - pace for consistency across all 5 rounds.

Benchmark Notes

This is a partner AMRAP with 5 rounds of 6-minute cycles (5 work + 1 rest). Total time is 29 minutes allowing for 4 complete cycles plus partial 5th cycle. Per-movement analysis (per minute, accounting for :30 partner switch): - Wall Ball (20/14): ~15-18 reps/min at L10 pace - Toes-to-Bar: ~12-15 reps/min - Box Jump (24/20): ~20-24 reps/min - Push Press (75/55): ~15-18 reps/min - Row: ~12-15 calories/min Fatigue factors: - Partner switch every :30 helps maintain higher intensity - 1-min rest between rounds allows good recovery - Movement interference minimal due to varied pattern Closest benchmark comparison is Fight Gone Bad (3 rounds of similar mixed modal work). FGB L10 is 430-500 reps in 17 minutes. This workout is ~70% longer but has built-in rest periods and partner sharing, suggesting similar per-minute output possible. Projected L10 performance: ~28-30 total rounds L5 (median): ~20 rounds L1 (scaled): ~12 rounds Final targets: Male L10: 28+ rounds Male L5: 20 rounds Male L1: 12 rounds Female L10: 26+ rounds Female L5: 18 rounds Female L1: 10 rounds

Modality Profile

Wall Ball (W), Toes-to-Bar (G), Box Jump (G), Push Press (W), Row (M). Total 5 movements: 2 gymnastics (T2B, Box Jump), 1 monostructural (Row), 2 weightlifting (Wall Ball, Push Press). 2/5=40% G, 1/5=20% M, 2/5=40% W