Workout Description

Why This Workout Is Very Hard

The workout combines very high wall-ball volume with repeated box transitions under a tight 12-minute cap. Most athletes will hit the cap well before completion, making this a severe stamina and pacing test with little room for errors or long rest breaks.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Repeated squatting, throwing, and rebounding over the box creates substantial local muscular fatigue in legs, shoulders, and trunk that compounds across the full rep pyramid.
• Endurance (8/10): Twelve minutes at continuous chipper pace with minimal true rest taxes aerobic recovery and breathing control, especially through the mirrored high-volume wall-ball sets.
• Speed (6/10): Score outcome depends on maintaining high rep cadence and short transitions without crossing into unsustainable pace that causes long stalls.
• Power (3/10): Explosive hip extension helps wall-ball efficiency and quick box turnover, but sustained output matters more than peak power expression.
• Flexibility (3/10): Standard squat depth and overhead target mechanics are required, with moderate ankle and hip mobility needs for efficient box movement and stable wall-ball positions.
• Strength (2/10): Loads are light-to-moderate and not absolute-strength limited. Strength helps maintain posture late, but the primary limiter is repeatability under fatigue.

Movements

• Wall Ball
• Medicine Ball Box Step-Over
• Box Jump-Over

Scaling Options

Scale to: 14/10 lb wall ball to 9/8 ft target • Box Jump-Over and Medicine-Ball Box Step-Over to step-overs as needed • Reduce medicine-ball load for the loaded step-over sets

Scaling Explanation

Scaling preserves the intended long chipper stimulus by keeping the mirrored rep structure and 12-minute time pressure while reducing impact and shoulder fatigue so athletes can sustain consistent movement quality.

Intended Stimulus

A sustained sprint against the clock where breathing and leg stamina are the primary limiter. Athletes should move continuously with short planned breaks, especially around the 66-rep center set, then hold composure through the descending half without prolonged redline crashes.

Coach Insight

Open with smooth sets and avoid sprinting the first 90 reps. Keep box movement cadence steady and break wall balls before technique drops. One tip: treat the 66 set as controlled chunks (for example 18-16-12-10-10) with 3-5 second resets. Common mistakes: overpacing early, waiting too long before first break, and turning box transitions into extended rest.

Benchmark Notes

Total programmed volume is 354 reps. Benchmarks are score-by-total-reps because nearly all athletes are capped. L1-L3 generally reach the early ascending section (80-160 reps). L4-L6 reach into and through the center workload (200-265). L7-L8 push into the descending half (295-325). L9 reflects near-finish elite outputs at 350+ reps.

Modality Profile

Wall balls dominate total time as a weighted cyclical movement, while box jump-overs contribute recurring gymnastics-style transitions. There are no monostructural elements.