Workout Description

Why This Workout Is Medium

This workout combines moderate volume (150 total reps each) with basic movements that don't significantly interfere with each other. Wall balls will fatigue legs and shoulders, while sit-ups primarily target core. The ascending ladder allows natural pacing breaks between rounds. Most average CrossFitters can complete this in 12-18 minutes with manageable fatigue accumulation, though the final rounds of 40 and 50 will create noticeable muscular endurance demands.

Benchmark Times for Climbing A Steep Hill

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls and sit-ups will heavily tax shoulder, leg, and core muscular endurance, especially in later rounds.
• Endurance (7/10): The ascending ladder format with 150 total reps creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Speed (6/10): The ascending rep scheme encourages steady pacing early with potential for faster cycling to minimize time under tension.
• Power (5/10): Wall balls require explosive hip extension and shoulder press, though the high volume will diminish power output over time.
• Strength (4/10): Wall balls require moderate strength for the squat and press components, while sit-ups are primarily bodyweight resistance.
• Flexibility (3/10): Wall balls demand hip and shoulder mobility for full range squat-to-press, sit-ups require basic spinal flexion.

Movements

• Wall Ball
• Sit-Up

Benchmark Notes

This workout follows a descending ladder format (10-20-30-40-50) for both wall balls and sit-ups, totaling 150 reps of each movement. I'll reference the Annie benchmark (50-40-30-20-10 double-unders + sit-ups) as the closest anchor, which has the same total sit-up volume (150) but in reverse order and with double-unders instead of wall balls. Movement Analysis: - Wall Balls (20/14): 150 total reps at 2.5-3 sec per rep fresh - Sit-Ups: 150 total reps at 1-1.5 sec per rep fresh Round-by-round breakdown: Round 1 (10 reps each): Wall balls 25 sec, sit-ups 12 sec, transition 5 sec = 42 sec Round 2 (20 reps each): Wall balls 55 sec, sit-ups 22 sec, transition 5 sec = 82 sec Round 3 (30 reps each): Wall balls 85 sec (fatigue 1.1x), sit-ups 35 sec, transition 5 sec = 125 sec Round 4 (40 reps each): Wall balls 120 sec (fatigue 1.2x), sit-ups 50 sec, transition 5 sec = 175 sec Round 5 (50 reps each): Wall balls 160 sec (fatigue 1.3x, set breaks), sit-ups 70 sec, final = 230 sec Total elite time: ~654 sec (11 minutes) Comparing to Annie anchor (L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec), this workout should be significantly longer due to: 1. Wall balls being much more demanding than double-unders (2.5x vs 0.5 sec per rep) 2. Ascending volume creates more fatigue in later rounds 3. Wall balls cause significant shoulder/leg fatigue affecting sit-ups Adjusting Annie's times upward by ~80% to account for wall ball difficulty: L10: 360 sec → 648 sec, L5: 600 sec → 1080 sec, L1: 960 sec → 1728 sec Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), while Sit-Up is a bodyweight gymnastics movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.