Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous high-intensity intervals with minimal rest. Wall balls for 30 seconds will heavily tax the legs and lungs, then chest-to-bar pull-ups demand upper body power when already fatigued. The 2:1 work-to-rest ratio prevents full recovery between efforts. Most athletes will hit failure on pull-ups in later rounds, requiring scaling or extended rest periods.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume wall balls followed by chest-to-bar pull-ups will heavily tax muscular endurance in legs, shoulders, and pulling muscles.
• Speed (8/10): AMRAP format with short work periods demands rapid cycling and quick transitions to maximize reps in each 30-second window.
• Endurance (7/10): Sixteen total rounds of 30-second AMRAPs with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (6/10): Wall balls are inherently explosive hip-drive movements, while chest-to-bar pull-ups require powerful pulling to achieve chest contact.
• Strength (4/10): Wall balls require moderate load strength while chest-to-bar pull-ups demand good relative strength, but not maximal efforts.
• Flexibility (3/10): Wall balls require overhead mobility and squat depth; chest-to-bar pull-ups need shoulder and thoracic spine mobility.

Movements

• Wall Ball
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout consists of two distinct 8-round AMRAP blocks: wall balls and chest-to-bar pull-ups, each with 30-second work periods and 15-second rest. Total reps scored across both movements. Wall Ball Analysis (30 sec AMRAPs x 8 rounds): - Fresh rate: 15-20 reps per 30 seconds for elite athletes - Round 1-2: 18-20 reps (fresh) - Round 3-4: 16-18 reps (slight fatigue, 1.1x multiplier) - Round 5-6: 14-16 reps (moderate fatigue, 1.2x multiplier) - Round 7-8: 12-14 reps (significant fatigue, 1.3x multiplier) - Elite total: ~130 wall ball reps - Recreational total: ~80 wall ball reps Chest-to-Bar Pull-Up Analysis (30 sec AMRAPs x 8 rounds): - Fresh rate: 12-15 reps per 30 seconds for elite athletes - Significant grip fatigue from wall balls affects performance - Round 1-2: 10-12 reps (grip already compromised) - Round 3-4: 8-10 reps (1.2x fatigue multiplier) - Round 5-6: 6-8 reps (1.3x fatigue multiplier) - Round 7-8: 4-6 reps (1.5x fatigue multiplier) - Elite total: ~65 chest-to-bar reps - Recreational total: ~35 chest-to-bar reps This workout is similar to Fight Gone Bad in its high-intensity interval structure but focuses on two movements instead of five. FGB anchor shows L10: 430-500 total reps, L5: 300-340 reps, L1: 180-220 reps. However, this workout is more demanding due to the grip-intensive nature of both movements and the sustained high intensity over 16 total rounds. Adjusting from FGB anchor with -30% due to grip fatigue and movement interference: - L10: 300 total reps (130 wall balls + 70 chest-to-bar) - L5: 220 total reps (120 wall balls + 50 chest-to-bar) - L1: 140 total reps (90 wall balls + 30 chest-to-bar) Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), while Chest-to-Bar Pull-Up is a gymnastics bodyweight movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.