Workout Description
Why This Workout Is Hard
This workout combines moderate loads (125/85kg deadlifts, 9/6kg wall-balls) with high volume (180 total reps) and a 1000m run in the middle, creating significant fatigue accumulation. The symmetrical structure means heavy deadlifts and pull-ups appear twice—once fresh, once fatigued. The 22-minute time cap forces a relentless pace. While individual movements are manageable, the continuous work with minimal recovery and the run's placement creates a brutal combination that most average CrossFitters will find challenging to complete as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Moderate-to-high rep ranges (10-40 reps per movement) repeated twice create substantial muscular endurance demand. Fatigue accumulation across pull-ups, wall-balls, and box jumps challenges sustained output.
- Endurance (8/10): The 1,000-m run combined with sustained metabolic demand across 22 minutes tests cardiovascular capacity significantly. High heart rate maintenance throughout the workout drives aerobic system stress.
- Power (7/10): Box jumps and wall-ball shots are inherently explosive movements. The workout demands repeated power output, though fatigue will diminish explosiveness as the workout progresses.
- Strength (6/10): Deadlifts at 125/85kg provide moderate loading. While not maximal effort, the weight demands genuine strength contribution, especially when fatigued later in the workout.
- Speed (6/10): For-time format with 22-minute cap demands efficient movement cycling and minimal rest. Transitions between movement stations and pacing strategy are critical for completion.
- Flexibility (4/10): Wall-ball shots and box jumps require moderate hip and ankle mobility. Pull-ups demand shoulder mobility. Overall mobility needs are present but not extreme compared to gymnastics-heavy workouts.
Movements
- Wall Ball
- Deadlift
- Run
- Box Jump
- Pull-Up
Modality Profile
Deadlift (W), Pull-Up (G), Wall Ball (W), Box Jump (G), Run (M). 2 Gymnastics, 1 Monostructural, 2 Weightlifting movements = 40% G, 20% M, 40% W
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 8/10 | The 1,000-m run combined with sustained metabolic demand across 22 minutes tests cardiovascular capacity significantly. High heart rate maintenance throughout the workout drives aerobic system stress. |
| Stamina | 9/10 | Moderate-to-high rep ranges (10-40 reps per movement) repeated twice create substantial muscular endurance demand. Fatigue accumulation across pull-ups, wall-balls, and box jumps challenges sustained output. |
| Strength | 6/10 | Deadlifts at 125/85kg provide moderate loading. While not maximal effort, the weight demands genuine strength contribution, especially when fatigued later in the workout. |
| Flexibility | 4/10 | Wall-ball shots and box jumps require moderate hip and ankle mobility. Pull-ups demand shoulder mobility. Overall mobility needs are present but not extreme compared to gymnastics-heavy workouts. |
| Power | 7/10 | Box jumps and wall-ball shots are inherently explosive movements. The workout demands repeated power output, though fatigue will diminish explosiveness as the workout progresses. |
| Speed | 6/10 | For-time format with 22-minute cap demands efficient movement cycling and minimal rest. Transitions between movement stations and pacing strategy are critical for completion. |
For time: time cap 22 min 10 deadlifts (125/85)kg 20 pull-ups 30 wall-ball shots (9/6)kg 40 box jumps (60/50)cm 1,000-m run 40 box jumps 30 wall-ball shots 20 pull-ups 10 deadlifts
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.