Workout Description

Why This Workout Is Hard

The 67 push-up bookends create significant upper body fatigue that impacts the pull-ups throughout. The 800m runs prevent full recovery between rounds, while the combination of pull-ups and wall balls creates shoulder fatigue. The moderate-weight deadlifts (165/105) become increasingly challenging under accumulated fatigue. Average finish time around 35-40 minutes. Most athletes will need to break up the push-ups and pull-ups significantly.

Benchmark Times for Noah

• 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): High volume push-ups bookending the workout, plus repeated rounds of pull-ups and wall balls test muscular endurance extensively.
• Endurance (8/10): Multiple 800m runs combined with high-volume gymnastics and lifting creates significant cardiovascular demand across the extended time domain of this workout.
• Speed (7/10): Quick transitions between movements and maintaining pace on runs will significantly impact overall workout time.
• Power (6/10): Wall balls require consistent power output, while deadlifts and pull-ups become more grinding as fatigue sets in.
• Flexibility (5/10): Wall balls demand overhead mobility, deadlifts require hip/hamstring flexibility, and pull-ups test shoulder range of motion.
• Strength (4/10): Moderate-load deadlifts and wall balls require strength, but volume and fatigue make this more of an endurance test.

Movements

• Wall Ball
• Push-Up
• Deadlift
• Run
• Pull-Up

Scaling Options

Push-ups: Scale to knee push-ups or elevated push-ups (45-50 reps). Run: Reduce to 400m or substitute 500m row. Pull-ups: Use ring rows or banded pull-ups (15-18 reps). Wall balls: Reduce weight to 14/10lb and/or height to 9'/8' (maintain rep count). Deadlifts: Scale to 115/75lb or 95/65lb based on capacity. Consider reducing to 2 rounds for beginners while maintaining movement standards.

Scaling Explanation

Scale if unable to perform 20+ push-ups unbroken, 5+ strict pull-ups, or deadlift 165/105lb for 15+ reps with perfect form. Priority is maintaining consistent movement through all rounds - technique should not break down on deadlifts or compromise shoulder stability on push-ups/pull-ups. Target completion time is 25-35 minutes. Scale load/volume to maintain intensity while ensuring quality movement patterns throughout.

Intended Stimulus

Long-duration mixed-modal workout targeting oxidative and glycolytic energy systems (25-35 minute time domain). Primary challenge is maintaining consistent output across multiple modalities while managing cumulative fatigue. Push-up bookends create significant upper body demand that impacts pull-up performance.

Coach Insight

Break the initial push-ups into 3-4 sets to preserve upper body for pull-ups (25-20-12-10). Run at 70-75% effort to maintain consistent splits across rounds. Break pull-ups early (12-11 or 8-8-7) before fatigue sets in. Wall balls should be quick but controlled - aim for sets of 12-11 or 8-8-7. Deadlifts can be done in larger sets (12-9 or 11-10) while maintaining solid form. Rest 15-20 seconds between movements. Common mistake is going too fast on round 1, leading to significant slowdown by round 3.

Benchmark Notes

This workout is most similar to Helen (3 rounds of running + gymnastics) but with additional volume and complexity. Analysis: 1. Buy-in: 67 Push-Ups - Elite: 45-60s - Sets of ~20 reps with minimal breaks 2. Main Work (per round): - 800m Run: 150-210s base, applying fatigue multipliers: R1: 165s R2: 180s R3: 195s - 23 Pull-Ups: ~35s fresh, with fatigue: R1: 40s R2: 50s R3: 65s - 23 Wall Balls: ~50s fresh, with fatigue: R1: 55s R2: 65s R3: 80s - 21 Deadlifts: ~45s fresh, with fatigue: R1: 50s R2: 60s R3: 75s 3. Cash-out: 67 Push-Ups - Highly fatigued: 75-90s 4. Transitions: ~10s between movements, ~15s between rounds Comparing to Helen benchmark (L10 M: 7:30-8:30, F: 8:30-9:30): - This workout has ~2x the volume - Higher skill movements - Heavier loading Projected targets: Men: L10: 14:00 (840s) L5: 20:00 (1200s) L1: 30:00 (1800s) Women: L10: 17:00 (1020s) L5: 23:00 (1380s) L1: 33:00 (1980s)

Modality Profile

Of the 5 movements: Push-Up and Pull-Up are Gymnastics (2), Run is Monostructural (1), Wall Ball and Deadlift are Weightlifting (2). 2/5 = 40% G, 1/5 = 20% M, 2/5 = 40% W

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