Workout Description

Why This Workout Is Very Hard

This workout combines three challenging elements: 1) A fatiguing 50-burpee buy-in that pre-exhausts the athlete, 2) 10 rounds of barbell cycling with no built-in rest, requiring 200 total reps at a moderate weight that becomes increasingly difficult under fatigue, and 3) A demanding 50 wall-ball cash-out when already exhausted. The combination of volume, load, and continuous work makes this significantly challenging for the average CrossFitter.

Benchmark Times for Hal

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple movement patterns targeting legs and shoulders with moderate loads over high volume tests muscular endurance extensively, especially with burpee/wall ball bookends.
• Endurance (8/10): High volume workout with 50 burpees, 200 barbell movements, and 50 wall balls creates significant cardiovascular demand through sustained effort and minimal rest opportunities.
• Power (7/10): Power cleans, thrusters, and wall balls require explosive hip drive and coordination, especially challenging across high volume.
• Flexibility (6/10): Front rack position for cleans/thrusters plus overhead mobility for wall balls demand good shoulder and hip mobility throughout.
• Speed (6/10): Quick transitions between barbell movements and cycling wall balls efficiently becomes crucial for overall workout performance.
• Strength (5/10): Moderate loads for barbell complex allow focus on technique while maintaining intensity. Not maximal strength but challenging when fatigued.

Movements

• Back Squat
• Burpee
• Deadlift
• Hang Power Clean
• Thruster
• Wall Ball

Scaling Options

Weight reductions: 95/65 lb barbell, 20/14 lb wall ball. Movement modifications: Deadlift to knee-height blocks, power clean from hang only, front squats instead of thrusters, goblet squats instead of back squats. Volume options: Reduce to 8 rounds, or 4 movements for 3 reps each. Buy-in/cash-out modifications: 30 burpees, 30 wall balls. Time cap suggestion: 35 minutes.

Scaling Explanation

Scale if unable to perform 8+ unbroken reps of any movement at prescribed weight, or if technique deteriorates significantly under fatigue. Priority is maintaining consistent movement patterns throughout all rounds. Athletes should be able to complete each round in under 2 minutes with brief rest periods. Target completion time is 25-30 minutes. Scale load and/or volume to maintain intensity - you should be working at 70-80% effort throughout, with ability to push harder in final rounds.

Intended Stimulus

Moderate-to-long glycolytic workout (20-30 minutes) with significant oxidative component. Primary focus is on barbell cycling efficiency and maintaining form under fatigue. The buy-in and cash-out create metabolic stress bookends around strength-endurance work. Tests mental fortitude through high-volume compound movements.

Coach Insight

Break up the barbell complex strategically from the start - consider 3/2 or 2/2/1 on each movement. Quick but controlled transitions between movements are crucial. Keep a steady pace through rounds 1-7, then evaluate remaining energy for rounds 8-10. Rest as needed but keep it under 15 seconds. For the barbell movements: maintain vertical shin position on deadlifts, aggressive hip extension on cleans, elbows high on thrusters, and controlled descent on squats. Common failure points: rushing early rounds, dropping barbell between movements, losing midline stability as fatigue sets in.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with double the rounds and a significant buy-in/cash-out. Breaking it down: 1. Buy-in: 50 Burpees - Elite pace: 3-4s per burpee = 150-200s - Fatigue impact on following work 2. Main Work (10 rounds): - Each round: 20 total reps with same barbell - DT uses 155/105, this uses 135/95, slightly faster - Fresh state timing per round: * Deadlift: 5 reps × 2.5s = 12.5s * Hang Clean: 5 reps × 3s = 15s * Thruster: 5 reps × 3s = 15s * Back Squat: 5 reps × 2.5s = 12.5s * Transitions: 3-5s between movements * Base round time: ~65-75s 3. Fatigue Multipliers: - Rounds 1-3: 1.0x - Rounds 4-6: 1.2x - Rounds 7-8: 1.4x - Rounds 9-10: 1.6x 4. Cash-out: 50 Wall Balls - Highly fatigued state - 3-4s per rep = 150-200s Comparing to DT anchor (5 rounds at 155/105): - DT L10: 360-420s male / 430-510s female - This workout is ~2.2x volume of DT - Buy-in/cash-out adds ~350s - Total L10 target: ~14:00 male / 16:00 female Final Targets: Male: - L10: 14:00 (840s) - L5: 20:00 (1200s) - L1: 30:00 (1800s) Female: - L10: 16:00 (960s) - L5: 23:00 (1380s) - L1: 35:00 (2100s)

Modality Profile

Of the 6 movements: Burpee (G), Back Squat (W), Deadlift (W), Hang Power Clean (W), Thruster (W), Wall Ball (W). 1 gymnastics movement, 0 monostructural, and 5 weightlifting movements. Rounded to nearest 10%.