Workout Description

Why This Workout Is Hard

This workout combines high-volume gymnastics (100 pull-ups) with endurance demands (200 DUs) and partner work. The first section creates significant upper body fatigue before transitioning into 60 thrusters. While individual elements aren't extreme, the cumulative fatigue from pull-ups affects the thruster rounds, and the workout length (25-35 mins) creates a substantial metabolic challenge. Partner work provides some built-in rest but volume remains high.

Benchmark Times for Valentine's Day

• 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): Extensive muscular endurance required through high-rep wall balls, pull-ups, and the 4-round circuit. Upper body and leg stamina heavily tested.
• Endurance (8/10): High-volume partner workout with sustained cardiovascular demands from wall balls, double-unders, and thrusters. Multiple movement combinations create significant aerobic challenge.
• Speed (7/10): Fast transitions and quick cycling needed for double-unders, wall balls, and the circuit portion. Partner format encourages faster pacing.
• Flexibility (6/10): Significant mobility demands in thrusters, wall balls, and rope climbs. Full-range squatting and overhead positions required throughout.
• Power (5/10): Mix of explosive movements (wall balls, box jumps, kettlebell swings) balanced with grinding movements (pull-ups, rope climbs).
• Strength (4/10): Moderate loads in thrusters and kettlebell swings, plus bodyweight demands of pull-ups and rope climbs. Not maximal strength focused.

Movements

• Wall Ball
• Thruster
• Kettlebell Swing
• Burpee
• Rope Climb
• Box Jump
• Pull-Up
• Double-Under

Scaling Options

Wall Balls: Reduce to 14/10lb or decrease target height. Pull-ups: Ring rows or banded pull-ups (3:2 rep scheme). Double-unders: Single-unders (3:1 ratio) or alternating singles/doubles. Rope Climbs: Reduce to 15ft or substitute 3 rope pulls + 5 strict pull-ups. Thrusters: Scale to 35/25lb. KB Swings: 35/26lb. Box Jumps: 20/16in box or step-ups. Overall volume can be reduced to 75 reps each for wall balls and pull-ups, 150 double-unders, and 3 rounds of the second portion.

Scaling Explanation

Scale if unable to perform 15+ unbroken wall balls, 5+ strict pull-ups, or 25+ consecutive double-unders. Also scale if thrusters cannot be performed in sets of 5+ at prescribed weight. Target completion time is 25-35 minutes - scale further if projected to go beyond 40 minutes. Prioritize maintaining consistent movement standards and steady work rate over prescribed loads. Partners should be matched in capacity for effective work-sharing.

Intended Stimulus

Moderate-to-long duration workout (25-35 minutes) targeting primarily oxidative energy system with glycolytic spikes. The first portion tests work-sharing strategy and partner communication, while the second portion challenges muscular endurance and power maintenance under fatigue. Primary challenge is maintaining consistent output across varied movements while managing grip fatigue from pull-ups and rope climbs.

Coach Insight

Split wall balls and pull-ups into manageable sets early (sets of 20-25) to avoid burnout. One partner should work while other rests on first portion. For rounds, alternate movements between partners (one does thrusters while other does KB swings). Keep transitions under 10 seconds. Step-down requirement on box jumps is for safety under fatigue - maintain this discipline. Common failure points: rushing early wall balls, not breaking up pull-ups enough, poor communication on transitions. Consider 5-5-5 rep scheme for thrusters in later rounds.

Benchmark Notes

Breaking down movement components: 1. Partner Burpees (30): ~2-3 sec/rep with partner coordination = 60-90 sec 2. Wall Balls (100): Using Karen benchmark as reference, expect 2.5-3.5 sec/rep with fatigue = 250-350 sec 3. Pull-Ups (100): Similar volume to Angie, but earlier in workout. Sets of 10-15 initially degrading to 3-5. Total 300-420 sec 4. Double-Unders (200): 0.5-0.7 sec/rep = 100-140 sec 5. Rope Climbs (4): 15-20 sec each including setup = 60-80 sec 6. Thrusters + KB Swings + Box Jumps (4 rounds): - Thrusters (15): 35-45 sec/round - KB Swings (15): 25-35 sec/round - Box Jumps (15): 25-35 sec/round Total per round: 85-115 sec × 4 = 340-460 sec Transitions between movements: ~60-90 sec total Using Karen (150 wall balls) and Angie (400 total reps) as primary anchors, but accounting for additional volume and varied movements. Total expected time ranges: L10 (Elite): 14:00-15:00 L5 (Intermediate): 20:00-22:00 L1 (Beginner): 30:00-35:00 Female times adjusted 15% slower due to wall ball/KB loading differences and higher volume gymnastics.

Modality Profile

Of 8 movements: GYMNASTICS (5): Burpee, Pull-Up, Double-Under, Rope Climb, Box Jump; MONOSTRUCTURAL (0): None (Double-Under counted as G); WEIGHTLIFTING (3): Wall Ball, Thruster, Kettlebell Swing. Rounded to nearest 10% from 62.5/0/37.5

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