Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy unilateral loading (50/35 DB) with high-volume wall balls and burpees across 5 rounds with minimal rest. The single-arm press creates unilateral fatigue and core demands, while wall balls compound shoulder fatigue. Lateral burpees over DBs add coordination challenges under fatigue. The continuous nature with 200 total reps and estimated 18-22 minute duration creates significant cumulative fatigue across multiple energy systems.

Benchmark Times for WOD

• 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 (8/10): High volume pressing (100 total reps) combined with wall balls and burpees will severely test upper body and leg muscular endurance capacity.
• Endurance (7/10): Five rounds of continuous work with no programmed rest creates significant cardiovascular demand, especially with the metabolic stress from burpees and wall balls.
• Power (6/10): Wall balls are ballistic throwing movements requiring hip drive and coordination, while burpees demand explosive hip extension from the ground position.
• Speed (6/10): The for-time format with switching arms every 10 reps creates urgency for quick transitions and maintaining pace across all five challenging rounds.
• Strength (4/10): Moderate dumbbell loads for pressing movements provide strength stimulus, but the high rep format shifts focus toward strength endurance rather than maximal force.
• Flexibility (3/10): Wall balls require overhead mobility and hip flexion, lateral burpees demand some lateral movement patterns, but overall mobility demands are moderate.

Movements

• Lateral Burpee
• Wall Ball
• Dumbbell Push Press

Benchmark Notes

This workout consists of 5 rounds of: 20 Single Arm DB Push Press (50/35), 20 Wall Balls (20/14), 10 Lateral Burpees over DBs, switching arms after 10 reps on the push press. Since no scoring method was provided, this is scored for time. Movement breakdown per round: - 20 Single Arm DB Push Press: At moderate load, ~2.5 sec/rep fresh = 50 sec, but switching arms adds complexity and brief rest - 20 Wall Balls: Standard pace ~2.5 sec/rep fresh = 50 sec - 10 Lateral Burpees over DBs: More complex than standard burpees, ~4.5 sec/rep = 45 sec - Transitions between movements: ~5-8 sec each Round 1 (fresh): 50 + 50 + 45 + 15 = 160 sec Round 2: Apply 1.1x fatigue = 176 sec Round 3: Apply 1.2x fatigue = 192 sec Round 4: Apply 1.3x fatigue = 208 sec Round 5: Apply 1.5x fatigue = 240 sec Total elite time: ~976 sec (16:16) This workout is most similar to Kelly (5 rounds with wall balls) but with more upper body emphasis. Kelly anchor shows L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Our workout has similar volume but more grip-intensive work and complex burpees, so I'm scaling slightly higher. Final targets - L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

3 movements total: Dumbbell Push Press (W), Wall Ball (W), Lateral Burpee (G). Two weightlifting movements and one gymnastics movement gives 67% weightlifting, 33% gymnastics.