Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (TTB, wall walks) with moderate volume across 4 rounds, creating significant fatigue accumulation. The 30 TTB will tax grip and core early, making subsequent pull-ups much harder. Wall walks add shoulder fatigue that compounds with overhead snatches. While individual weights are light-moderate, the continuous nature with no built-in rest and movement interference between grip-intensive exercises elevates this beyond medium difficulty.

Benchmark Times for December to Dismember

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across all movements (120 TTB, 160 box jumps, 80 pull-ups) will exhaust muscular endurance systems.
• Endurance (8/10): Four rounds of high-volume mixed movements creates significant cardiovascular demand with minimal rest, testing aerobic capacity throughout.
• Flexibility (7/10): TTB, wall walks, and power snatches demand significant shoulder, hip, and thoracic spine mobility throughout full ranges.
• Speed (7/10): For-time format with high volume demands efficient movement cycling and minimal transition times to achieve good scores.
• Power (6/10): Box jump overs and power snatches require explosive hip extension, while other movements are more strength-endurance focused.
• Strength (4/10): Power snatches at moderate weight and bodyweight movements require decent strength but not maximal force production.

Movements

• Power Snatch
• Box Jump-Over
• Wall Walk
• Toes-to-Bar
• Pull-Up

Scaling Options

Reduce TTB to hanging knee raises or V-ups. Lower box height to 50/40cm or step-overs. Scale wall walks to 3-4 reps or pike push-ups on box. Reduce snatch weight to 30/20kg or substitute with hang power cleans. Scale pull-ups to banded, ring rows, or reduce reps to 15. Consider reducing rounds to 3 for newer athletes.

Scaling Explanation

Scale if you cannot perform 10+ consecutive TTB, 5+ strict pull-ups, or maintain proper wall walk form. Priority is maintaining movement quality and intended time domain. Athletes should finish feeling challenged but not completely destroyed. If workout exceeds 30 minutes, reduce volume or complexity. Focus on consistent movement over speed.

Intended Stimulus

Moderate-duration glycolytic workout lasting 15-25 minutes. Tests muscular endurance across multiple movement patterns with emphasis on grip strength, core stability, and posterior chain power. Primary challenge is maintaining movement quality under accumulating fatigue across gymnastics and weightlifting domains.

Coach Insight

Pace TTB and pull-ups conservatively - break early into manageable sets (6-5-5-4 for TTB, 5-5-5-5 for pull-ups). Box jump overs should be steady but not rushed to preserve legs for wall walks. Wall walks are the bottleneck - maintain hollow position and move deliberately. Power snatches should be touch-and-go when fresh, singles when fatigued. Grip will be limiting factor - use false grip on pull-ups to save forearms. Transition quickly between movements but rest strategically during high-skill movements.

Benchmark Notes

This is a high-volume partner workout with 4 rounds of mixed gymnastics and weightlifting movements. Breaking down by movement: TTB (30 reps): Elite ~45-60 sec, intermediate ~90-120 sec, novice ~180+ sec per round. Box Jump Over (40 reps): Elite ~60-80 sec, intermediate ~120-160 sec, novice ~240+ sec per round. Wall Walk (6 reps): Elite ~60-90 sec, intermediate ~120-180 sec, novice ~240+ sec per round. Power Snatch 40/25kg (10 reps): Elite ~30-45 sec, intermediate ~60-90 sec, novice ~120+ sec per round. Pull-ups (20 reps): Elite ~30-40 sec, intermediate ~60-90 sec, novice ~120+ sec per round. Round 1 fresh times: Elite ~225-315 sec, intermediate ~450-630 sec, novice ~900+ sec. Applying fatigue multipliers across 4 rounds: Round 2 (+10%), Round 3 (+20%), Round 4 (+30%). Adding transition times between movements (5-15 sec per transition, 4 transitions per round). Total estimated times: Elite 840-960 sec (14-16 min), intermediate 1320-1440 sec (22-24 min), novice 2100+ sec (35+ min). This workout is most similar to Kelly (5 rounds with box jumps and high volume) but with more technical movements. Kelly anchors show L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Adjusting upward due to higher technical demand (TTB, wall walks, snatches) and partner coordination requirements. Final targets - L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 2100 sec (35:00).

Modality Profile

3 Gymnastics movements (Toes-to-Bar, Box Jump-Over, Pull-Up) and 2 Weightlifting movements (Wall Walk, Power Snatch). 3/5 = 60% G, 2/5 = 40% W.