Workout Description

Why This Workout Is Very Hard

High total volume across five rounds (150 push-ups, 100 wall balls, 50 chest-to-bar pull-ups, 25 burpees, 2,000 m running) with advanced pulling skill demands and accumulating shoulder fatigue. Athletes must manage strict capacity on push-ups and pulling while maintaining steady 400 m runs. Expect 26–40 minutes for most, with advanced athletes under 28.

Benchmark Times for Matt B.

• Elite: <24:00
• Advanced: 26:00-28:00
• Intermediate: 30:00-32:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Large cumulative reps for push-ups, wall balls, and chest-to-bar require sustained muscular endurance, especially through shoulders, lats, and triceps under fatigue.
• Endurance (7/10): Five 400 m runs and a long total duration drive aerobic demand. The goal is to keep a steady heart rate and sustainable pace without redlining early across all five rounds.
• Speed (5/10): You’ll cycle small sets and quick transitions, but the workout rewards controlled pacing more than all-out sprinting.
• Power (4/10): Wall balls and burpees have an explosive component, but the long time domain shifts emphasis toward repeatable output rather than peak power.
• Flexibility (3/10): Standard ROM: full-depth squats, overhead reach for wall balls, and proper shoulder positioning on pull-ups. No extreme mobility requirements.
• Strength (2/10): No heavy loading; wall balls are light-to-moderate. Strength is not the limiter—capacity and repeatability are.

Movements

• Push-Up
• Chest-to-Bar Pull-Up
• Burpee
• Run
• Wall Ball Shot

Scaling Options

Scale to: 5 RFT: 5 Burpees, 8 Pull-Ups (or banded), 15 Wall Balls (14/10 lb), 20 Push-Ups, 300 m Run • 5 RFT: 5 Down-Ups, 10 Ring Rows, 20 Med-Ball Squats, 20 Elevated Push-Ups, 300 m Run • 20-min AMRAP: 4 rounds of 5 Down-Ups, 8 Ring Rows, 15 Wall Balls (10/8 lb), 20 Push-Ups, 200 m Run

Scaling Explanation

Options reduce skill, load, and volume while preserving the stimulus: sustainable pulling volume, shoulder stamina under fatigue, and repeatable running pace across a long time domain.

Intended Stimulus

A steady grind that tests upper-body endurance and pulling capacity without blowing up early. Keep a conversational but purposeful pace on the runs, break push-ups and chest-to-bar before failure, and aim for unbroken or two quick sets on wall balls. Success looks like even round splits with minimal rest on transitions.

Coach Insight

Pace each round at about 80–85% effort. Pre-plan small, repeatable sets on push-ups (e.g., 10-8-6-6) and chest-to-bar (e.g., 5-3-2) to avoid failure. The one tip: Never go to failure on push-ups—micro-break before you must. Common mistakes: Sprinting round one, big first sets, and jogging the run. Keep the run honest and transitions crisp.

Benchmark Notes

Times are set so beginners chasing Rx finish near the cap, while advanced athletes finish in the mid-20s. If you’re well under 24 minutes, you likely sandbagged transitions or cut rest aggressively. Over 40 minutes means volume or skill was too high—scale pulling or push-ups.

Modality Profile

Gymnastics dominates with burpees, chest-to-bar, and push-ups comprising most reps and time under tension. The five 400 m runs account for a large aerobic slice. Wall balls contribute a smaller, consistent weightlifting element each round.

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