Workout Description

Why This Workout Is Hard

Blake blends moderate complexity with a long, grindy time domain. Work density is relatively low due to distance-based overhead lunges and deliberate HSPU pacing, but the session includes 280 loaded reps and 160 bodyweight reps over four rounds. Typical finish is 20–28 minutes. The high-skill HSPU plus overhead stability and wall-ball cycling drive fatigue, earning a solid Hard rating after applying the heavy-volume modifier.

Benchmark Times for Blake

• Elite: <11:00
• Advanced: 12:00-13:00
• Intermediate: 14:00-15:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (440 reps with 280 loaded) taxes shoulders, legs, and midline. Overhead stability and repeated wall-ball sets create accumulating fatigue that demands careful set management to avoid failure.
• Endurance (6/10): Sustained, continuous work across four rounds keeps the heart rate elevated without true sprinting. No monostructural elements, but steady breathing control is required to keep transitions tight and recover between sets.
• Flexibility (6/10): Overhead lunges require shoulder mobility and thoracic extension. Squat depth for wall balls and full HSPU range also demand solid mobility. Restrictions will slow cycle time and force extra breaks.
• Power (5/10): Box jumps and wall balls reward crisp hip extension and timing. However, the workout’s duration limits pure explosiveness, making efficient, repeatable power more important than maximal efforts.
• Speed (4/10): Consistency beats sprinting. The overhead carry and HSPU slow cycle rates, so quick transitions and short rests matter more than all-out speed within any single set.
• Strength (3/10): Loads are light to moderate; max strength is not the limiter. Strength matters primarily for stable overhead positions and pressing your bodyweight on HSPU rather than one-rep max efforts.

Movements

• Wall Ball
• Overhead Walking Lunge
• Box Jump
• Handstand Push-Up

Scaling Options

Scale to: 4 rounds with 25/15 lb plate, 24/20 in box step-ups, 14/10 lb wall balls, pike push-ups • 3 rounds Rx loads with kipping HSPU or 1–2 abmats • 75 ft lunges, 20 box jumps, 15 wall balls, 6 HSPU (cap 25:00)

Scaling Explanation

These options preserve the overhead, jumping, squatting, and pressing stimulus while adjusting volume or skill so you can keep moving and maintain the intended steady grind.

Intended Stimulus

A steady, shoulder-intensive grind with controlled heart-rate. Aim for smooth, unbroken overhead lunges, quick but safe box jump cadence, and smart wall-ball sets (e.g., 10-10). Keep HSPU in small, reliable sets to avoid failure. It should feel sustainable but taxing, with minimal downtime and deliberate breathing.

Coach Insight

Pace the first round conservatively and match or beat that split each round. Quick chalk, quick set-up, then go. Your one tip: protect your shoulders. Break HSPU early and keep the plate locked overhead with ribs down. Avoid no-rep traps: full wall-ball depth/target, full HSPU range, and clear box jump standards. Don’t rush transitions into redline territory.

Benchmark Notes

ANCHOR REFERENCE: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14). Kelly anchors: L10 930-1050s / 1020-1170s, L5 1260-1440s, L1 1800-2100s. Our workout has 4 rounds instead of 5, includes overhead lunges and HSPUs instead of running, making it more gymnastics-intensive with greater shoulder fatigue. MOVEMENT BREAKDOWN PER ROUND (Fresh State): - 100ft OH Walking Lunges (45/35 lb plate): ~50 steps at 2-2.5 sec/step = 100-125 sec (elite), 140-180 sec (intermediate), 200-240 sec (novice). Overhead position creates significant shoulder pre-fatigue. - 30 Box Jumps (24/20"): 1.5-2 sec/rep = 45-60 sec (elite), 60-75 sec (intermediate), 75-90 sec (novice) - 20 Wall Ball Shots (20/14 lb): 2-3 sec/rep = 40-60 sec (elite), 60-80 sec (intermediate), 80-100 sec (novice) - 10 HSPUs: In complex WODs with overhead work, HSPUs take 8-12 sec/rep due to shoulder fatigue. Elite: 80-100 sec (sets of 5-10), Intermediate: 120-150 sec (sets of 3-5 with breaks), Novice: 180-240 sec (singles/doubles) ROUND 1 (Fresh, 1.0x multiplier): - Elite: 100 + 45 + 40 + 80 = 265 sec + 15 sec transitions = 280 sec - Intermediate: 160 + 65 + 70 + 135 = 430 sec + 25 sec transitions = 455 sec - Novice: 220 + 85 + 90 + 210 = 605 sec + 40 sec transitions = 645 sec ROUND 2 (1.1x multiplier - shoulder fatigue building): - Elite: 280 × 1.1 = 308 sec - Intermediate: 455 × 1.1 = 501 sec - Novice: 645 × 1.1 = 710 sec ROUND 3 (1.25x multiplier - significant shoulder/leg fatigue, HSPU breakdown): - Elite: 280 × 1.25 = 350 sec - Intermediate: 455 × 1.25 = 569 sec - Novice: 645 × 1.25 = 806 sec ROUND 4 (1.4x multiplier - severe fatigue, frequent HSPU breaks): - Elite: 280 × 1.4 = 392 sec - Intermediate: 455 × 1.4 = 637 sec - Novice: 645 × 1.4 = 903 sec TOTAL PROVISIONAL TIMES: - L10 (Elite Male): 280 + 308 + 350 + 392 = 1330 sec (22:10) - L5 (Intermediate): 455 + 501 + 569 + 637 = 2162 sec (36:02) - but this seems high - L1 (Novice): 645 + 710 + 806 + 903 = 3064 sec (51:04) - too high ADJUSTMENT AGAINST KELLY ANCHOR: Kelly has 5 rounds with running (cardio recovery between movements) vs our 4 rounds with continuous shoulder loading. The OH lunges are less taxing than 400m runs for most athletes, and we have 10 fewer wall balls per round. However, HSPUs are significantly harder than the continuous movements in Kelly, especially after OH work. Kelly L10 is 930-1050s for 5 rounds; scaling to 4 rounds with HSPU difficulty suggests 11-12 min (660-720s) for elite males is appropriate. Kelly L5 is 1260-1440s; our L5 should be around 14-15 min (840-900s). Kelly L1 is 1800-2100s; our L1 should be around 22-23 min (1320-1380s). FINAL BENCHMARKS (adjusted to Kelly anchor, accounting for HSPU difficulty): - L10: 660 sec (11:00) - elite athletes with strong HSPUs - L9: 720 sec (12:00) - L8: 780 sec (13:00) - L7: 840 sec (14:00) - L6: 870 sec (14:30) - L5: 900 sec (15:00) - median CrossFitter - L4: 960 sec (16:00) - L3: 1080 sec (18:00) - L2: 1200 sec (20:00) - L1: 1380 sec (23:00) - scaled/modified RECAP: - L10 Male: 660 sec (11:00) - L5 Male: 900 sec (15:00) - L1 Male: 1380 sec (23:00) - L10 Female: 780 sec (13:00) - L5 Female: 1080 sec (18:00) - L1 Female: 1680 sec (28:00)

Modality Profile

Most time is spent under external load: the overhead walking lunges and wall balls drive the weightlifting portion. Gymnastics includes box jumps and handstand push-ups. There’s no running, rowing, or jump rope, so monostructural work is absent.

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