Workout Description

Why This Workout Is Very Hard

Heavy deadlifts at near-1.5x bodyweight for many, 24 total muscle-ups, and 63 toes-to-bar drive high skill and grip demand. The mid-to-long time domain with dense pulling volume, plus loaded carries and wall-balls, amplify fatigue. It blends heavy strength, advanced gymnastics, and sustained pacing, pushing capacity across multiple systems without being an ultra-long endurance grind.

Benchmark Times for Regionals 12.6

• Elite: <18:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps of wall-balls, toes-to-bar, and burpee box jumps tax local muscular endurance. Success relies on sustaining mid-sized sets and repeatability under grip and core fatigue.
• Strength (7/10): Deadlifts at 345/225 and double 100/70-lb dumbbell carries demand significant absolute strength and bracing, especially when performed after dense pulling and midline fatigue.
• Power (6/10): Explosive hip drive for muscle-ups, wall-balls, and box jumps matters. Efficient kipping and aggressive but controlled jumping improve cycle time without spiking fatigue unsustainably.
• Endurance (5/10): No monostructural work, but total volume and duration require steady breathing under fatigue. Athletes must manage heart rate through wall-balls, box jumps, and transitions to keep moving without redlining.
• Speed (5/10): Moderate cycling speed with deliberate pacing. Quick transitions help, but over-speeding early, especially on deadlifts and muscle-ups, risks blow-up and grip failure later.
• Flexibility (3/10): Standard ranges: full-depth squat for wall-balls, shoulder extension and thoracic mobility for muscle-ups, and hamstring range for toes-to-bar. No extreme positions, but mobility aids efficiency.

Movements

• Farmer Carry
• Toes-to-Bar
• Burpee Box Jump
• Deadlift
• Wall Ball Shot
• Muscle-Up

Scaling Options

Scale to: Intermediate: DL 275/185, 5 Ring MU/rd or 10 Chest-to-Bar, WB 20/14, TTB 15/rd, DB 2x70/50 • Fitness: DL 205/145, 7 Chest-to-Bar/rd, WB 14/10, 15 Hanging Knee Raises/rd, DB 2x50/35 • Beginner: DL 155/105, 7 Pull-Ups/rd (band ok), WB 10/6, 12 Hanging Knee Raises/rd, DB 2x35/25, step-up burpees, finish with 3 Jumping Pull-Ups

Scaling Explanation

These options preserve heavy hinge stimulus, pulling skill density, and loaded carry/bracing while adjusting load and gymnastics complexity so athletes keep moving, avoid failure, and hit the intended time domain.

Intended Stimulus

A demanding, high-skill grinder. Part 1 should feel like disciplined sets on a heavy barbell paired with controlled, confident muscle-ups. Part 2 turns into a steady engine-and-grip test. Part 3 rewards smart pacing with strong bracing on carries and smooth, reliable box jump rhythm, finishing with composed muscle-ups under serious fatigue.

Coach Insight

Pace Part 1 with planned breaks: quick deadlift sets and sustainable muscle-up chunks. In Part 2, keep sets consistent and transitions short. Part 3 is posture and breathing—don’t sprint the first carry. The one tip: Protect your grip—share the load between hook grip, open-hand kip, and a relaxed wall-ball catch. Avoid opening unbroken if it spikes heart rate. No-failure reps beat hero sets.

Benchmark Notes

Times range from 35 minutes (newer athletes) to 18 minutes (elite). Hitting under 27 minutes indicates solid strength, gymnastics capacity, and smart pacing. Faster times require unbroken sets or minimal breaks on muscle-ups and toes-to-bar, confident deadlift triples or better, and crisp transitions during carries and box jumps.

Modality Profile

Gymnastics includes muscle-ups, toes-to-bar, and burpee box jumps. Weightlifting covers heavy deadlifts, wall-balls, and loaded carries. No monostructural component. The slight tilt toward weightlifting reflects the heavy barbell and significant loaded carries alongside ball throws.

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These WODs similar to Regionals 12.6 share comparable training demands, time domains, and movement patterns.