Workout Description

Why This Workout Is Very Hard

This workout combines high-volume wall balls (150 reps) with advanced gymnastics under fatigue. Every break forces 5 ring muscle-ups, creating a vicious cycle where athletes must choose between muscular failure on wall balls or accumulating upper body fatigue from muscle-ups. The penalty structure prevents strategic rest, while the high skill movement under severe fatigue makes this accessible only to experienced athletes.

Benchmark Times for 30:00 - 50:00

• 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 (9/10): 150 wall balls tests leg and shoulder stamina extensively, while ring muscle ups challenge upper body muscular endurance throughout the workout.
• Endurance (8/10): High volume wall balls with minimal rest creates significant cardiovascular demand, especially when combined with the anaerobic stress of ring muscle ups.
• Power (7/10): Wall balls are inherently explosive hip extension movements, and ring muscle ups require powerful pulling and transition phases.
• Strength (6/10): Ring muscle ups require significant upper body strength, while wall balls demand moderate strength endurance with the 20/14 lb ball.
• Flexibility (4/10): Wall balls require hip and ankle mobility for deep squats, while ring muscle ups demand shoulder flexibility and thoracic extension.
• Speed (3/10): The penalty structure encourages minimizing breaks, but the high skill demand of ring muscle ups limits overall cycling speed.

Movements

• Wall Ball
• Ring Muscle-Up

Benchmark Notes

This workout combines 150 wall balls with ring muscle-ups as a penalty for breaking sets. I'll analyze this by referencing the Karen benchmark (150 wall balls 20/14) and Amanda benchmark (ring muscle-ups). Karen times: L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. However, this workout adds significant complexity with ring muscle-ups as penalties. Wall ball breakdown: First 50 reps at 2.5 sec/rep = 125 sec, next 50 at 3 sec/rep = 150 sec, final 50 at 3.5 sec/rep = 175 sec, totaling ~450 sec for wall balls alone. The critical factor is ring muscle-up penalties. Elite athletes might break wall balls 3-4 times (15-20 ring muscle-ups), intermediate athletes 6-8 times (30-40 ring muscle-ups), beginners 10-15 times (50-75 ring muscle-ups). Ring muscle-ups take 8-10 sec each including setup and recovery. Elite penalty: 20 ring muscle-ups × 9 sec = 180 sec. Intermediate penalty: 35 ring muscle-ups × 10 sec = 350 sec. Beginner penalty: 60 ring muscle-ups × 12 sec = 720 sec. Total times: Elite (L10): 450 + 180 + transitions = ~720 sec, Intermediate (L5): 600 + 350 + transitions = ~1200 sec, Beginner (L1): 900 + 720 + transitions = ~1800 sec. This represents a significant increase from Karen due to the muscle-up penalties and the mental/physical stress of the penalty format. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00).

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), Ring Muscle-Up is a gymnastics bodyweight movement. Two modalities split evenly.