Workout Description
3 Rounds for Time
50 Wall Ball Shots (20/14 lb)
50 Med Ball Push-Ups (20/14 lb)
50 Ball Slams (20/14 lb)
Why This Workout Is Medium
Hero WOD. 3 rounds of high-rep wall balls, med ball push-ups, and ball slams. Tests muscular endurance and conditioning with moderate weight implements.
Benchmark Times for Dempsey
- Elite: <30:00
- Advanced: 30:00-26:00
- Intermediate: 26:00-21:00
- Beginner: >21:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): High volume of wall balls (shoulders/legs), med ball push-ups (chest/shoulders/core), and ball slams (core/lats/shoulders) tests muscular stamina.
- Endurance (6/10): Three rounds of high-rep medicine ball movements create a moderate cardiovascular and metabolic demand.
- Power (6/10): Wall ball shots and ball slams are explosive, power-generating movements.
- Speed (5/10): Cycling reps efficiently for all three movements with minimal rest is key for a good time.
- Strength (4/10): Using a 20/14 lb medicine ball for all movements provides a moderate strength stimulus, particularly for core and shoulder stability.
- Flexibility (3/10): Requires squat depth for wall balls and basic range of motion for push-ups and slams.
Modality Profile
A triplet with one gymnastics movement (Med Ball Push-Ups) and two weightlifting/power movements (Wall Ball Shots, Ball Slams). Weightlifting dominant.
Similar Workouts to Dempsey
If you enjoy Dempsey, you might also like these similar CrossFit WODs:
- King Snatch (91% similar) - 5 Rounds for Time
Chest-to-Bar Pull-Ups
10 Power Snatches (95/65 lb)
15 calorie Assault Air Bike
20 ...
- Open 11.5 (91% similar) - AMRAP in 20 minutes
5 Power Cleans (145/105 lb)
10 Toes-To-Bars
15 Wall Balls Shots (20/14 lb 10/9 f...
- Saved by the Barbell (90% similar) - 3 Rounds for Max Reps in 17 minutes of:
1 minute Burpees
1 minute Wall Ball Shots (20/14 lb)
1 minut...
- Nookie (90% similar) - AMRAP in 20 minutes
7 Squat Cleans (40/30 kg)
7 Push Press (40/30 kg)
7 Back Squats (40/30 kg)
200 m...
- Incredible Hulk (90% similar) - AMRAP in 20 minutes
5 Deadlifts (115/75 lb)
5 Hang Power Cleans (115/75 lb)
5 Front Squats (115/75 l...
- Assault Insanity (90% similar) - 5 Rounds for Time
10 Sumo Deadlift High-Pulls (95/65 lb)
10 Push Presses (95/65 lb)
10 Barbell Lunge...
- Dirty Thirty (90% similar) - For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Kn...
- Assault Mad Ball (90% similar) - AMRAP in 20 minutes
10 Medicine Ball Cleans (20/16 lb)
10 Medicine Ball Burpees
10 Medicine Ball Pus...
These WODs similar to Dempsey share comparable training demands, time domains, and movement patterns.