Workout Description

Why This Workout Is Hard

This workout combines three demanding movements with no built-in rest across 5 rounds. Double-unders require coordination under fatigue, wall walks are extremely taxing on shoulders/core, and wall balls hit legs/lungs hard. The continuous nature means each movement interferes with the next - fatigued shoulders from wall walks make double-unders harder, while accumulated leg fatigue makes wall balls brutal. Most athletes will need significant rest between rounds.

Benchmark Times for WOD

• 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 double unders, wall walks, and wall balls will test muscular endurance in shoulders, legs, and grip strength.
• Endurance (7/10): Five rounds of continuous movement with double unders and wall balls creates significant cardiovascular demand and aerobic stress throughout.
• Flexibility (6/10): Wall walks demand significant shoulder and thoracic mobility, while wall balls require good squat depth and overhead range of motion.
• Speed (6/10): Fast cycling through double unders and efficient transitions between three distinct movement patterns will determine overall workout time.
• Power (5/10): Double unders require explosive calf power and coordination, while wall balls demand hip drive and ballistic shoulder movement.
• Strength (4/10): Wall walks require moderate upper body and core strength, while wall balls demand functional leg and shoulder strength.

Movements

• Wall Ball
• Wall Walk
• Double-Under

Benchmark Notes

This workout consists of 5 rounds of 35 double unders, 5 wall walks, and 20 wall balls (20/14 lb). I'll analyze this movement by movement and compare to relevant anchors. Movement Analysis: - Double Unders: 35 reps at 0.5 sec/rep = 17.5 sec fresh - Wall Walks: 5 reps at 8-12 sec/rep = 40-60 sec (complex movement requiring setup/recovery) - Wall Balls: 20 reps at 2-3 sec/rep = 40-60 sec fresh Round-by-round breakdown with fatigue: Round 1 (fresh): DU 18 sec + WW 45 sec + WB 50 sec + transitions 10 sec = 123 sec Round 2 (1.1x fatigue): DU 20 sec + WW 50 sec + WB 55 sec + transitions 12 sec = 137 sec Round 3 (1.2x fatigue): DU 22 sec + WW 55 sec + WB 60 sec + transitions 15 sec = 152 sec Round 4 (1.3x fatigue): DU 24 sec + WW 60 sec + WB 65 sec + transitions 18 sec = 167 sec Round 5 (1.5x fatigue): DU 27 sec + WW 68 sec + WB 75 sec + transitions 20 sec = 190 sec Total for elite athlete: ~770 sec (12:50) Anchor Comparison: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 at 930-1050 sec. However, this workout has fewer wall balls per round (20 vs 30) and wall walks instead of box jumps and running. Wall walks are significantly more demanding than box jumps but we have no cardio component. The double unders add a skill/coordination element. Adjusting from Kelly anchor: Kelly's L10 is 990 sec average. This workout should be faster due to fewer wall balls and no running, but wall walks are very demanding. Estimating 25-30% faster than Kelly due to reduced volume and no running component. Final targets: L10: 360 sec (6:00) L5: 600 sec (10:00) L1: 1080 sec (18:00)

Modality Profile

Double-Under and Wall Walk are gymnastics movements (bodyweight coordination and bodyweight strength), while Wall Ball is a weightlifting movement (external load with medicine ball). Two gymnastics movements out of three total gives 67% gymnastics, 33% weightlifting.