Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy unilateral loading (50/35 DB) with high-volume wall balls and burpees across 5 rounds with minimal rest. The single-arm press creates unilateral fatigue and core demands, while wall balls compound shoulder fatigue. Lateral burpees over DBs add coordination challenges under fatigue. The continuous nature with 200 total reps and estimated 18-22 minute duration creates significant cumulative fatigue across multiple energy systems.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pressing (100 total reps) combined with wall balls and burpees will severely test upper body and leg muscular endurance capacity.
• Endurance (7/10): Five rounds of continuous work with no programmed rest creates significant cardiovascular demand, especially with the metabolic stress from burpees and wall balls.
• Power (6/10): Wall balls and burpee jump-overs demand explosive hip extension while single arm pressing requires some power for efficient cycling.
• Speed (6/10): Fast transitions between movements and quick cycling of reps will be crucial for maintaining intensity across five challenging rounds.
• Strength (4/10): Moderate dumbbell loads for pressing combined with wall ball weight provides meaningful strength stimulus but not maximal force production demands.
• Flexibility (3/10): Overhead pressing, wall ball depth, and burpee positions require moderate shoulder and hip mobility but nothing extreme or limiting.

Movements

• Wall Ball
• Lateral Burpee
• Dumbbell Push Press

Benchmark Notes

This workout consists of 5 rounds of: 20 Single Arm DB Push Press (50/35), 20 Wall Balls (20/14), 10 Lateral Burpees over DBs, switching arms after 10 reps on the push press. Since no scoring method was provided, this is scored for time completion. Movement breakdown per round: - 20 Single Arm DB Push Press: At moderate load, ~2.5 sec/rep fresh = 50 sec, but switching arms mid-set adds ~5 sec transition = 55 sec - 20 Wall Balls: ~2.5 sec/rep fresh = 50 sec - 10 Lateral Burpees over DBs: ~4 sec/rep = 40 sec - Transitions between movements: ~5 sec each = 10 sec Total per round fresh: 155 sec Fatigue multipliers applied: - Round 1: 155 sec (1.0x) - Round 2: 171 sec (1.1x) - Round 3: 186 sec (1.2x) - Round 4: 202 sec (1.3x) - Round 5: 233 sec (1.5x) Total: 947 sec base time This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Our workout has similar volume (100 total reps vs Kelly's 110 per round) but substitutes running with upper body pressing and burpees, creating more upper body fatigue. Adjusting from Kelly anchor: Our workout should be slightly faster due to no running transitions but similar overall intensity. Setting L10 at 720 sec (12:00), L5 at 1200 sec (20:00), and L1 at 1800 sec (30:00). Final targets - Male: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Single Arm Dumbbell Push Press (W), Wall Ball (W), Lateral Burpee (G). Two weightlifting movements with external load and one bodyweight gymnastics movement, resulting in a 67% weightlifting, 33% gymnastics split.