Workout Description

Why This Workout Is Hard

This workout creates significant leg fatigue accumulation through 180 total walking lunges sandwiching 90 wall balls. The lunges pre-fatigue the legs, making the wall balls much harder than normal, then finishing with more lunges on already destroyed legs. The continuous nature with no built-in rest and high volume (15-20 minute duration) pushes this beyond medium difficulty for the average athlete.

Benchmark Times for MUSTACHIO

• 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 of repetitive movements will heavily tax leg muscular endurance and shoulder stamina from wall balls.
• Endurance (7/10): The combination of 180 walking lunges and 90 wall balls creates significant cardiovascular demand with minimal rest opportunities.
• Flexibility (6/10): Walking lunges require good hip mobility and ankle flexibility, while wall balls demand overhead shoulder range of motion.
• Speed (5/10): For time format encourages steady pacing with minimal rest, but movements don't allow for rapid cycling.
• Strength (4/10): Wall balls with 20/14 lb medicine ball and bodyweight lunges provide moderate strength demands but not maximal.
• Power (3/10): Wall balls require some explosive hip extension and shoulder power, but lunges are more controlled strength movements.

Movements

• Wall Ball
• Walking Lunge

Benchmark Notes

This workout consists of 90 walking lunges, 90 wall balls (20/14 lb), and another 90 walking lunges for time. I'll analyze this by breaking down each movement and applying fatigue factors. Movement Analysis: - Walking Lunges: ~1.5 sec per rep when fresh - Wall Ball Shots (20/14): ~2.5 sec per rep when fresh - Walking Lunges (second set): Will be significantly slower due to leg fatigue Round-by-Round Breakdown: 1. First 90 Walking Lunges: 90 × 1.5 sec = 135 sec (fresh state) 2. Transition: ~5 sec 3. 90 Wall Balls: This is a high-volume set. Using Karen (150 wall balls) as an anchor - Karen times are L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. For 90 wall balls (60% of Karen volume), I estimate: First 30 reps at 2.5 sec/rep, next 30 at 3 sec/rep with short breaks, final 30 at 3.5 sec/rep with more frequent breaks. Total: ~240-300 sec for average athletes, scaling from 180 sec (elite) to 420 sec (novice). 4. Transition: ~5 sec 5. Final 90 Walking Lunges: Legs will be heavily fatigued from wall balls. Apply 1.4x fatigue multiplier: 90 × 1.5 × 1.4 = 189 sec Total Time Estimates: - Elite (L10): 135 + 5 + 180 + 5 + 135 = 460 sec, but accounting for superior pacing: ~360 sec - Advanced (L8): 135 + 5 + 210 + 5 + 155 = 510 sec, refined to ~420 sec - Average (L5): 135 + 5 + 270 + 5 + 185 = 600 sec - Novice (L2): 135 + 5 + 360 + 5 + 215 = 720 sec, extended to ~960 sec with more rest - Beginner (L1): 135 + 5 + 420 + 5 + 245 = 810 sec, extended to ~1080 sec The workout is most similar to Karen but with added walking lunges that create significant leg fatigue. The wall ball portion will be the limiting factor for most athletes. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Walking Lunge is a bodyweight gymnastics movement, Wall Ball is a weightlifting movement with external load. Two modalities split evenly.