Workout Description

Why This Workout Is Hard

This workout combines high-skill double-unders with moderate-heavy deadlifts (225/155) in a continuous format with significant volume. The 300 total double-unders will challenge most athletes' coordination under fatigue, while the deadlifts become increasingly difficult after accumulated fatigue from burpees and wall balls. The 20-minute time cap creates urgency, and the penalty scoring system adds pressure. Most athletes will need to scale the double-unders or deadlift weight.

Benchmark Times for Wonderwall

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of 300 double-unders and 120 total reps of burpees, wallballs, and deadlifts will exhaust muscular endurance across multiple systems.
• Endurance (8/10): Five rounds of continuous work with double-unders and high-rep movements creates significant cardiovascular demand over 15-20 minutes with minimal rest.
• Speed (7/10): Fast cycling through movements and efficient transitions between double-unders and other exercises are crucial for completing under the time cap.
• Power (6/10): Double-unders are explosive jumping movements, wallballs require power from legs to shoulders, creating significant power endurance demands throughout.
• Strength (4/10): Moderate deadlift load at 225/155 and wallball weight provide strength component, but emphasis is on endurance rather than maximal force.
• Flexibility (3/10): Double-unders require ankle mobility, wallballs demand overhead and squat flexibility, deadlifts need hip hinge mobility - moderate range demands overall.

Movements

• Wall Ball
• Burpee
• Deadlift
• Double-Under

Benchmark Notes

This workout consists of 5 rounds alternating between 60 double-unders and 30 reps of different movements (burpees, wall balls, deadlifts 225/155). Total volume: 300 double-unders, 60 burpees, 60 wall balls, 30 deadlifts. I'll use Annie (50-40-30-20-10 double-under + sit-up) as the primary anchor since it's double-under focused, with adjustments for the different movement patterns and higher volume. Movement breakdown per round: - 60 double-unders: 30-45 sec fresh, scaling to 35-60 sec with fatigue - 30 burpees: 90-120 sec fresh, scaling to 110-150 sec with fatigue - 30 wall balls: 60-90 sec fresh, scaling to 75-120 sec with fatigue - 30 deadlifts 225/155: 60-90 sec fresh, scaling to 75-120 sec with fatigue Round-by-round analysis: Round 1 (DU + Burpees): 30 + 90 = 120 sec (elite), 180 sec (average) Round 2 (DU + Wall Balls): 35 + 60 = 95 sec (elite), 135 sec (average) Round 3 (DU + Deadlifts): 40 + 60 = 100 sec (elite), 150 sec (average) Round 4 (DU + Wall Balls): 45 + 75 = 120 sec (elite), 165 sec (average) Round 5 (DU + Burpees): 50 + 110 = 160 sec (elite), 210 sec (average) Transitions: 5-10 sec between movements, 20-30 sec total Annie anchor shows L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec for 150 total double-unders + 150 sit-ups. This workout has 300 double-unders (2x volume) plus more demanding movements (burpees, wall balls, heavy deadlifts vs sit-ups), justifying significantly longer times. Scaling from Annie with 2x double-under volume and more demanding secondary movements (+60-80% difficulty): L10: 390 sec (6:30), L5: 630 sec (10:30), L1: 960 sec (16:00) Final targets - L10: 390 sec, L5: 630 sec, L1: 960 sec

Modality Profile

4 movements: Double-Under and Burpee are Gymnastics (bodyweight coordination/movement), Wall Ball and Deadlift are Weightlifting (external load). 2 G movements + 2 W movements = 50/50 split.