Workout Description
For Time
8 Wall Ball Shots (20/14 lb)
4 Shuttle Runs
1 Rope Climb
16 Wall Ball Shots (20/14 lb)
8 Shuttle Runs
2 Rope Climbs
24 Wall Ball Shots (20/14 lb)
12 Shuttle Runs
3 Rope Climbs
32 Wall Ball Shots (20/14 lb)
16 Shuttle Runs
4 Rope Climbs
24 Wall Ball Shots (20/14 lb)
12 Shuttle Runs
3 Rope Climbs
16 Wall Ball Shots (20/14 lb)
8 Shuttle Runs
2 Rope Climbs
8 Wall Ball Shots (20/14 lb)
4 Shuttle Runs
1 Rope Climb
Time Cap: 25 minutes
Why This Workout Is Very Hard
Pyramid format with extreme endurance test
Benchmark Times for Quarterfinals 22.3
- Elite: <19:00
- Advanced: 20:01-20:31
- Intermediate: 22:01-23:30
- Beginner: >25:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): For time (25-min cap), a long pyramid chipper (8-16-24-32-24-16-8 reps) of wall balls and shuttle runs, with rope climbs (1-2-3-4-3-2-1 reps) interspersed at the peak of each wall ball/shuttle run set. This is an extreme endurance test with high volume and skill elements.
- Stamina (9/10): Massive volume: 128 wall balls, 640m of shuttle runs (assuming 1 shuttle run = 10m for simplicity, so 64 total 10m shuttles), and 16 rope climbs. This will exhaust leg/shoulder stamina (wall balls), leg/agility stamina (shuttles), and upper body pulling/grip stamina (rope climbs).
- Strength (5/10): Rope climbs require significant upper body pulling strength. Wall balls (20/14lb) are light-moderate but become challenging with volume. Shuttle runs are bodyweight.
- Power (5/10): Wall balls (squat and throw) are explosive. Explosive pulls on rope climbs. Shuttle runs require acceleration/deceleration. Maintaining power through the long pyramid structure is key.
- Flexibility (4/10): Requires full squat depth for wall balls. Hip/shoulder mobility for rope climbs. Basic agility for shuttle runs.
- Speed (4/10): Pacing is absolutely critical for this very long and high-volume WOD. Efficient transitions and consistent movement are far more important than maximal speed on any single element.
Modality Profile
A couplet of a weightlifting movement (Wall Ball) and a gymnastics movement (C2B Pull-up). The stimulus is evenly split between G and W.
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