Workout Description

Why This Workout Is Hard

The 2.5-minute cap creates intense time pressure requiring near-unbroken execution. HSPUs demand significant skill and shoulder strength, while front-racked lunges with 95/65lbs create substantial leg fatigue that compounds into wall balls. The barbell must be taken from ground each round, adding setup time pressure. Most athletes will struggle with the skill-strength-endurance combination under this aggressive time constraint, requiring scaling of movements or weight.

Benchmark Times for WOD

• Elite: <6:30
• Advanced: 7:00-7:30
• Intermediate: 8:30-9:30
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of handstand push-ups, lunges, and wall balls tests upper body pressing stamina and leg endurance throughout multiple rounds.
• Speed (8/10): Time cap creates urgency requiring fast transitions and quick cycling through movements to complete all rounds within 2.5 minutes.
• Endurance (7/10): Five rounds with 2.5-minute cap creates significant cardiovascular demand, especially with continuous movement and minimal rest between exercises.
• Flexibility (7/10): Handstand push-ups demand excellent shoulder mobility, while front-racked position requires thoracic spine and wrist flexibility for proper positioning.
• Strength (6/10): Handstand push-ups require significant pressing strength, while front-racked lunges with 95/65 pounds demand moderate lower body strength under load.
• Power (4/10): Wall balls provide moderate power component with explosive hip extension, but overall workout emphasizes strength endurance over pure explosiveness.

Movements

• Wall Ball
• Reverse Lunge
• Handstand Push-Up

Benchmark Notes

This workout is 5 rounds of 6 HSPU + 12 alternating reverse lunges (95/65) + 24 wall balls (20/14) with a 2.5 minute cap per round. Since no scoring method was provided, this is scored for time to completion. Movement breakdown per round: - 6 Handstand Push-Ups: 8-12 sec each in complex WODs = 48-72 sec - 12 Alternating Reverse Lunges (95/65): Front-racked barbell adds complexity, ~3-4 sec per rep = 36-48 sec - 24 Wall Balls (20/14): 2-3 sec per rep = 48-72 sec - Transitions between movements: 3-6 sec each = 6-12 sec Round 1 (fresh): 138-204 sec Rounds 2-3: Apply 1.1-1.2x fatigue = 152-245 sec each Rounds 4-5: Apply 1.2-1.3x fatigue = 166-265 sec each Total estimated range: Elite 690-980 sec, Recreational 1020-1275 sec This workout is similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout is significantly more upper body intensive with HSPU and front-racked lunges, making it more demanding than Kelly's running/jumping pattern. The 2.5 minute cap per round suggests this should be completed faster than Kelly. Adjusting from Kelly anchor with ~25% faster times due to shorter total volume but higher intensity: L10: 390-420 sec (6:30-7:00) L5: 570-630 sec (9:30-10:30) L1: 900-960 sec (15:00-16:00)

Modality Profile

Handstand Push-Up and Reverse Lunge are bodyweight gymnastics movements (2/3 = 67%), Wall Ball is a weighted external load movement (1/3 = 33%), no monostructural cardio movements present