Workout Description

Why This Workout Is Very Hard

This workout combines high volume (150 wall balls), moderate skill (double-unders), and advanced skill (muscle-ups) in a continuous 12-minute format with no built-in rest. The wall balls will severely fatigue the shoulders and legs before attempting 30 muscle-ups, which most average CrossFitters cannot complete fresh, let alone under extreme fatigue. The combination of volume, skill demands, and cumulative fatigue makes this accessible only to experienced athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 150 wall balls and 90 double-unders create massive muscular endurance demands, particularly in shoulders, legs, and grip strength.
• Endurance (8/10): A 12-minute AMRAP with high-volume movements creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Power (7/10): Wall balls are explosive hip-driven movements, double-unders require rapid coordination, and muscle-ups demand explosive pulling power.
• Flexibility (6/10): Muscle-ups require substantial shoulder mobility and thoracic extension, while wall balls demand good squat depth and overhead positioning.
• Speed (6/10): AMRAP format rewards fast transitions and efficient movement cycling, especially between the three distinct movement patterns.
• Strength (4/10): Wall balls require moderate strength with 14/20lb loads, while muscle-ups demand significant relative strength for upper body pulling.

Movements

• Ring Muscle-Up
• Wall Ball
• Double-Under

Benchmark Notes

This is Open WOD 13.3, a brutal 12-minute AMRAP combining high-volume wall balls, double-unders, and muscle-ups. I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - 150 Wall balls (20/14): At fresh pace ~2.5 sec/rep, this would take 375 seconds (6:15) alone - 90 Double-unders: At fresh pace ~0.5 sec/rep, this would take 45 seconds - 30 Muscle-ups: At fresh pace ~8-10 sec/rep, this would take 240-300 seconds (4-5 minutes) Total fresh time for one round: ~11-12 minutes, which perfectly fills the 12-minute time cap. Fatigue and Reality Check: This workout is designed so that elite athletes can barely complete one full round. The wall balls create massive leg fatigue, making the double-unders significantly harder. By the time athletes reach muscle-ups, their grip and pulling strength are compromised from the wall balls. Round 1 Breakdown: - Wall balls 1-50: ~2.5 sec/rep = 125 sec - Wall balls 51-100: ~3 sec/rep + breaks = 180 sec - Wall balls 101-150: ~3.5 sec/rep + frequent breaks = 240 sec - Transition + Double-unders (fatigued): 60-90 sec - Muscle-ups (severely fatigued): 10-15 sec/rep = 300-450 sec Total Round 1: 905-1085 seconds (15-18 minutes if unlimited time) With 12-minute cap: - L10 (Elite): Complete 1 round + significant progress into round 2 = 2.8-2.9 rounds - L5 (Average): Complete 1 round + some wall balls = 1.6-1.8 rounds - L1 (Beginner): May not complete first round of wall balls = 0.4-0.6 rounds This aligns with historical Open data where very few athletes completed more than 2 full rounds, and the majority of participants scored between 1-2 rounds. Final targets: L10: 2.9 rounds, L5: 1.7 rounds, L1: 0.5 rounds

Modality Profile

Wall Ball is weightlifting (external load), Double-Under and Ring Muscle-Up are gymnastics (bodyweight movements). With 2 gymnastics movements and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.