Workout Description

Why This Workout Is Hard

This workout combines high-volume wall balls (90 total) with challenging toes-to-bar under cumulative fatigue. The descending ladder creates continuous work with no built-in rest. Wall balls will tax the legs and shoulders early, making the T2B progressively harder as grip and core fatigue accumulate. The 12-15 minute time domain ensures sustained high intensity throughout, requiring most athletes to break up movements significantly.

Benchmark Times for THE GOOD LIFE

• 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 wall balls (90 total) and toes to bar (45 total) will severely test shoulder, core, and leg muscular endurance.
• Endurance (7/10): The descending ladder format with 90 wall balls and 45 toes to bar creates significant cardiovascular demand with minimal rest opportunities.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while wall balls demand good squat and overhead mobility throughout high volume.
• Speed (6/10): For time format encourages fast transitions and quick cycling, especially important as fatigue accumulates through the descending ladder.
• Strength (4/10): Wall balls require moderate leg and shoulder strength while toes to bar demands grip and core strength, but not maximal loads.
• Power (3/10): Wall balls have some explosive hip drive component, but the high volume shifts focus from power to endurance output.

Movements

• Wall Ball
• Toes-to-Bar

Benchmark Notes

This workout totals 90 wall balls (20/14 lb) and 45 toes-to-bar in a descending ladder format (42-21-30-15-18-9). I'll use Karen (150 wall balls) as the primary anchor and scale proportionally, then cross-reference with other gymnastics benchmarks. Movement Analysis: - Wall Balls: 90 total reps vs Karen's 150. Fresh pace ~2.5 sec/rep, but fatigue increases significantly - Toes-to-Bar: 45 total reps, ~2 sec/rep fresh, but grip fatigue from wall balls creates interference Round-by-Round Breakdown: Round 1 (42 WB + 21 T2B): Wall balls in 2-3 sets (2.5 sec/rep = 105 sec + 15 sec breaks = 120 sec), T2B in 2-3 sets (2 sec/rep = 42 sec + 10 sec breaks = 52 sec), transition 5 sec. Total: ~177 sec Round 2 (30 WB + 15 T2B): Moderate fatigue, wall balls 2.8 sec/rep (84 sec + 12 sec breaks = 96 sec), T2B with grip fatigue 2.3 sec/rep (35 sec + 8 sec breaks = 43 sec), transition 5 sec. Total: ~144 sec Round 3 (18 WB + 9 T2B): High fatigue, wall balls 3.2 sec/rep (58 sec + 8 sec breaks = 66 sec), T2B heavily fatigued 2.8 sec/rep (25 sec + 5 sec breaks = 30 sec), transition 3 sec. Total: ~99 sec Total Elite Time: 177 + 144 + 99 = 420 sec (7:00) Anchor Comparison: Karen (150 wall balls): L10 420-480 sec, L5 600-720 sec, L1 900-1020 sec This workout has 60% of Karen's wall ball volume (90 vs 150) but adds 45 toes-to-bar which creates significant grip interference. The T2B component adds complexity similar to Fran's pull-up interference with thrusters. Scaling from Karen: 60% wall ball volume suggests faster times, but T2B grip interference adds ~15-20% time penalty. Net effect: slightly faster than proportional Karen scaling. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

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