Workout Description

Why This Workout Is Very Hard

While individual elements are manageable, the high volume (575 total reps) combined with heavy loading on GTOs and skill requirements (handstand walks) creates significant challenges. Partner work helps but movement interference is substantial - wall balls tax the legs after box jumps, GTOs become increasingly difficult under fatigue, and grip endurance becomes limiting through pull-ups. Most athletes will take 25-35 minutes with breaks.

Benchmark Times for Black Friday

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high rep scheme across multiple movement patterns challenges muscular endurance. Box jumps, wall balls, and ground-to-overheads create cumulative fatigue.
• Endurance (8/10): High total volume of movements combined with partner work creates sustained cardiovascular demand. Even with work sharing, the continuous nature taxes aerobic capacity significantly.
• Power (7/10): Box jump overs and wall balls are explosive movements. Ground-to-overhead can be power-focused depending on movement choice.
• Flexibility (6/10): Handstand walks require significant shoulder mobility. Wall balls and ground-to-overheads demand good overhead position and hip mobility.
• Speed (6/10): Quick transitions and efficient movement cycling are crucial. Partner work allows higher intensity during working sets.
• Strength (4/10): Moderate loads in wall balls and ground-to-overheads require strength, but volume indicates endurance focus over maximal strength.

Movements

• Box Jump-Over
• Wall Ball
• Ground-to-Overhead
• Pull-Up
• Handstand Walk

Scaling Options

Box jumps: reduce height to 20/16" or step-ups. Wall balls: 14/10lb ball to 9ft target. G2OH: 75/55lb or power clean and press. Burpees: step-over option. Pull-ups: banded, jumping, or ring rows. Handstand walk: bear crawl, inchworm, or wall walks. Volume reduction option: 150/100/75/50/25 rep scheme. Time cap at 40 minutes.

Scaling Explanation

Scale if unable to perform 15+ unbroken wall balls, 5+ strict pull-ups, or hold handstand for 10 seconds. Prioritize maintaining intensity - athletes should be working consistently with brief rest periods, not grinding through long sets. Partners should finish within 5-7 minutes of each other. Scale to allow completion in 25-35 minutes while keeping work:rest ratio around 2:1. Form deterioration on Olympic lifts or gymnastics movements indicates need for scaling.

Intended Stimulus

Long-duration glycolytic/oxidative workout (25-35 minutes) with skill elements as bookends. Primary challenge is maintaining work rate across high-volume gymnastics and barbell cycling while managing fatigue. Partner format allows strategic work-rest intervals but total volume remains significant.

Coach Insight

Break up work strategically between partners - consider alternating sets of 10-15 reps to maintain intensity. Box jumps: step down to save legs. Wall balls: establish consistent rhythm early. Ground-to-overhead: touch-and-go when fresh, singles when fatigued. Bar-facing burpees: minimize ground time. Pull-ups: break before failure (sets of 5-7). For handstand walks: fresh athlete goes first, short sets (10ft) with quick transitions. Key is maintaining steady work rate rather than sprinting.

Benchmark Notes

This is a high-volume partner workout with similarities to both Karen (150 wall balls) and a heavy Grace-style barbell workout. Breaking down components: 1. Box Jump Overs (200 total, 100 each) - 1.5-2 sec/rep fresh = ~200 sec base - Fatigue multiplier 1.3x for later reps - Total ~260 sec 2. Wall Balls (150 total, 75 each) - Using Karen as anchor (420-480s for 150 solo) - Partner format reduces fatigue - ~180 sec with transitions 3. Ground-to-Overhead (100 total, 50 each) - Similar to Grace but lighter load - 2-3 sec/rep with fatigue = ~150 sec 4. Bar-Over Burpees (75 total, 37-38 each) - 4-5 sec/rep = ~180 sec 5. Pull-Ups (50 total, 25 each) - Late in workout, high fatigue - Sets of 5-8 with breaks - ~120 sec 6. Handstand Walks (25ft each) - 20-30 sec per athlete - ~60 sec total Transitions between movements: ~120 sec Total for elite (L10): 16-17 min L5 (median): 24-25 min L1: 38-42 min Female times adjusted 10-15% slower due to loading differences and gymnastics components. Final targets: Male - L10: 16:00 | L5: 24:00 | L1: 40:00 Female - L10: 19:00 | L5: 27:00 | L1: 45:00

Modality Profile

Gymnastics (3/6): Box Jump-Over, Bar Over Burpee, Pull-Up, Handstand Walk. Weightlifting (3/6): Wall Ball, Ground-to-Overhead. No monostructural movements. Equal split between G and W movements.