Workout Description

Why This Workout Is Very Hard

High-volume triplet with 450 total reps at moderate loads and simple skills. Expect significant leg and shoulder fatigue from wall balls and box jumps, plus grip/hip endurance from swings. Most athletes finish in 20–40 minutes, demanding smart sets, steady breathing, and disciplined pacing. It’s not technically complex, but the sheer volume makes it punishing.

Benchmark Times for Morrison

• Elite: <17:00
• Advanced: 21:00-24:00
• Intermediate: 27:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high repetition count across lower-body and shoulder-dominant patterns. Muscular endurance in quads, glutes, and delts must sustain repeated contractions with minimal rest across descending sets.
• Endurance (7/10): Sustained effort for 20–40 minutes taxes aerobic capacity. Breathing rhythm and heart rate control are critical to keep moving through long sets and transitions without redlining too early.
• Power (6/10): Explosive hip extension drives wall balls, swings, and box jumps. Output matters, but sustainable, repeatable power is the goal rather than maximal single-effort explosiveness.
• Speed (5/10): Fast cycle speed helps, especially in later sets, but pacing and controlled cadence beat sprinting early. Quick transitions without unnecessary rest are key for better times.
• Strength (2/10): Loads are moderate and submaximal. Strength isn’t the limiter; it’s more about capacity to move light-to-moderate loads for many reps while maintaining positions and standards.
• Flexibility (2/10): Basic ROM demands: full-depth squat, overhead wall-ball position, and hip opening on swings. Mobility helps efficiency but is not a high barrier for most athletes.

Movements

• Kettlebell Swing
• Wall Ball Shot
• Box Jump

Scaling Options

Scale to: 40-30-20-10-10 reps • Wall ball 14/10 lb, KB 35/26 lb • Step-ups (24/20 in) and/or Russian swings

Scaling Explanation

Reducing reps, load, or range of motion preserves the triplet’s volume stimulus and pacing practice while keeping movement quality high and intensity in the intended range.

Intended Stimulus

A steady, grinding pace from the first rep to the last. You should feel continuous leg burn and shoulder fatigue, but never hit a wall. Break sets early and consistently, keep transitions short, and breathe to maintain a sustainable cadence. The final 20–10 should feel fast, not desperate.

Coach Insight

Pace the 50s and 40s with intentional breaks (e.g., 10s or 15/10/10/5). Keep transitions under 10 seconds. Your one tip: choose a repeatable wall-ball set size and stick to it; it sets the tone for everything. Avoid rebounding box jumps if your mechanics fade. Don’t let kettlebell grip blow up—relax the hands between reps.

Benchmark Notes

Times are listed from slowest (L1) to fastest (L9). If you’re around L5, expect about 30 minutes. Strong intermediate athletes aim for mid-20s, while elites may break 20 minutes. Use these to choose pacing, breaks, and scaling so you finish near your level’s target.

Modality Profile

Two of the three movements (wall balls and kettlebell swings) are loaded, making weightlifting dominant. Box jumps are bodyweight gymnastics. There’s no monostructural element. Time is primarily spent cycling the loaded movements, with box jumps providing a powerful but unloaded counterbalance.

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