Workout Description

Why This Workout Is Hard

This workout combines 120 total wall balls with 60 toes to bar in a descending ladder format. The continuous nature with no built-in rest creates significant shoulder and core fatigue accumulation. Wall balls become increasingly difficult as shoulders fatigue, while toes to bar demand fresh grip and core strength that deteriorates throughout. The combination of high volume, continuous work, and movement interference between shoulder-dominant wall balls and grip/core-intensive toes to bar makes this challenging for average athletes.

Benchmark Times for WOD

• 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 (9/10): 120 total wall balls and 60 toes to bar will severely test upper body, core, and leg muscular endurance with grip fatigue.
• Endurance (7/10): High volume wall balls and toes to bar with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• 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 (5/10): Maintaining consistent cycling speed becomes crucial as fatigue sets in, especially managing grip fatigue between movements for efficiency.
• Strength (4/10): Wall balls require moderate leg and shoulder strength while toes to bar demands pulling 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 120 wall balls (20/14 lb) and 60 toes-to-bar in a descending ladder format. I'll use Karen (150 wall balls) as the primary anchor and scale proportionally, then factor in the toes-to-bar component. Karen anchor times: L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec Movement breakdown: - Wall balls: 120 total reps vs Karen's 150 = 80% volume - Fresh wall ball pace: 2-3 sec/rep - Toes-to-bar: 60 total reps at 1.5-2.5 sec/rep fresh Round-by-round analysis: Round 1 (50 WB + 30 TTB): Wall balls 100-150 sec, transition 3-5 sec, TTB 45-75 sec = 148-230 sec Round 2 (40 WB + 20 TTB): Wall balls 88-132 sec (10% fatigue), transition 3-5 sec, TTB 32-52 sec (8% fatigue) = 123-189 sec Round 3 (30 WB + 10 TTB): Wall balls 72-108 sec (20% fatigue), transition 3-5 sec, TTB 17-27 sec (15% fatigue) = 92-140 sec Total estimated times: - Elite (L10): 148+123+92 = 363 sec (6:03) - Advanced (L5): 190+156+116 = 462 sec (7:42) - scaling from Karen's 600-720 sec range - Recreational (L1): 230+189+140 = 559 sec (9:19) - scaling from Karen's 900+ sec range Adjusting for the 80% wall ball volume compared to Karen and adding the toes-to-bar complexity: - Karen L10: 420-480 sec → This workout L10: ~360 sec (15% faster due to reduced volume, but TTB adds complexity) - Karen L5: 600-720 sec → This workout L5: ~600 sec - Karen L1: 900-1020 sec → This workout L1: ~1080 sec (accounting for longer breaks and form breakdown) Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec

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.