This is a 3-round workout for time with 400m run + 25 wall balls + 12 pull-ups per round. Round 1 (fresh): 400m run 90-120s, 25 wall balls at 2.5s/rep = 62.5s, 12 pull-ups at 1.5s/rep = 18s, transitions 10s, total ~180-210s. Round 2 (10% fatigue): Run 100-132s, wall balls 69s (fatigue + grip compromise), pull-ups 20s (grip fatigue), transitions 10s, total ~200-230s. Round 3 (20% fatigue): Run 108-144s, wall balls 75s (significant fatigue), pull-ups 22s (grip severely compromised), transitions 10s, total ~215-250s. Elite athletes (L10) complete in 450s with minimal fatigue impact and efficient transitions. L5 median around 690s with moderate pacing and set breaking. L1 scaled athletes at 1020s with significant rest periods and potential scaling modifications.
This is a 3-round workout for time with 400m run + 25 wall balls + 12 pull-ups per round. Round 1 (fresh): 400m run 90-120s, 25 wall balls at 2.5s/rep = 62.5s, 12 pull-ups at 1.5s/rep = 18s, transitions 10s, total ~180-210s. Round 2 (10% fatigue): Run 100-132s, wall balls 69s (fatigue + grip compromise), pull-ups 20s (grip fatigue), transitions 10s, total ~200-230s. Round 3 (20% fatigue): Run 108-144s, wall balls 75s (significant fatigue), pull-ups 22s (grip severely compromised), transitions 10s, total ~215-250s. Elite athletes (L10) complete in 450s with minimal fatigue impact and efficient transitions. L5 median around 690s with moderate pacing and set breaking. L1 scaled athletes at 1020s with significant rest periods and potential scaling modifications.
