Workout Description

Why This Workout Is Hard

While individual movements are manageable, the continuous nature with 120 total reps per round creates significant fatigue accumulation. Push-ups will compromise shoulder endurance for wall balls, and wall balls will tax legs/lungs affecting subsequent push-up performance. Four rounds without built-in rest means athletes face mounting fatigue with each cycle. Most will need to break movements into smaller sets, extending workout duration considerably.

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 push-ups and wall balls will test upper body pushing endurance and leg stamina, especially as fatigue accumulates across rounds.
• Endurance (7/10): Four rounds of continuous bodyweight and weighted movements will significantly challenge cardiovascular capacity and aerobic system recovery between rounds.
• Speed (6/10): Success depends on maintaining consistent cycling speed through both movements while managing fatigue and transition efficiency between exercises.
• Power (5/10): Wall balls demand explosive hip extension and overhead throw, while push-ups are more grinding, creating mixed power requirements.
• Strength (4/10): Wall balls provide moderate loading while push-ups test relative strength, but neither represents maximal strength demands.
• Flexibility (3/10): Wall balls require overhead mobility and squat depth while push-ups need basic shoulder and hip flexibility for proper positioning.

Movements

• Wall Ball
• Push-Up

Benchmark Notes

This workout consists of 4 rounds of 30 push-ups and 30 wall balls (20/14 lb). I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Push-ups: 1-1.5 sec per rep when fresh - Wall balls (20 lb): 2-3 sec per rep when fresh Round-by-Round Breakdown: Round 1 (fresh, 1.0x multiplier): - 30 push-ups: 30-45 sec - 30 wall balls: 60-90 sec - Transition: 3-5 sec - Round total: 93-140 sec Round 2 (1.1x fatigue): - 30 push-ups: 33-50 sec - 30 wall balls: 66-99 sec - Transition: 3-5 sec - Round total: 102-154 sec Round 3 (1.2x fatigue): - 30 push-ups: 36-54 sec - 30 wall balls: 72-108 sec - Transition: 3-5 sec - Round total: 111-167 sec Round 4 (1.3x fatigue): - 30 push-ups: 39-59 sec - 30 wall balls: 78-117 sec - Transition: 3-5 sec - Round total: 120-181 sec Total workout time estimate: 426-642 seconds (7:06-10:42) Set Breaking Considerations: - Push-ups will likely be broken into sets of 10-15 early, 5-10 later - Wall balls will be broken into sets of 10-20 early, 5-15 later - Rest between sets: 5-15 seconds depending on fitness level Anchor Comparison: This workout is most similar to Karen (150 wall balls) in terms of wall ball volume (120 total) plus significant push-up volume (120 total). Karen benchmarks are L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. However, this workout has additional push-up volume and round structure, so I'm scaling upward by approximately 15-20% to account for the mixed movement pattern and round breaks. Final Benchmarks: - L10 (Elite): 360 seconds (6:00) - L5 (Average): 600 seconds (10:00) - L1 (Beginner): 1080 seconds (18:00)

Modality Profile

Push-Up is a bodyweight gymnastics movement (50%), Wall Ball uses external load making it weightlifting (50%). No monostructural cardio movements present.