Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy overhead squats (115/75) with high-volume wall balls in a continuous format across 2 rounds. The 21-15-9 wall balls will create significant shoulder and leg fatigue before attempting overhead squats, which require mobility and stability. The medicine ball sit-ups and V-ups add core fatigue, while the 1K row finale demands sustained effort when already depleted. Most athletes will need to break up movements significantly.

Benchmark Times for TOE THE LINE

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume wall balls (72 total), med ball sit-ups (72), overhead squats (40), and V-ups (30) will exhaust multiple muscle groups.
• Endurance (8/10): Two rounds plus 1K row creates significant cardiovascular demand, especially with minimal rest between high-rep movements and finishing cardio piece.
• Flexibility (7/10): Overhead squats demand significant ankle, hip, and shoulder mobility. V-ups require hamstring flexibility and thoracic spine extension for full range.
• Power (6/10): Wall balls are explosive hip extension movements, and med ball tosses require power generation, though tempered by high volume fatigue.
• Speed (5/10): Descending rep scheme encourages faster cycling as rounds progress, but high volume and fatigue limit overall movement speed throughout workout.
• Strength (4/10): Overhead squats at 115/75 lbs require moderate strength, while wall balls and med ball movements demand strength endurance over max strength.

Movements

• Wall Ball
• V-Up
• Overhead Squat
• Row

Benchmark Notes

This workout combines high-volume wall balls and medicine ball toss sit-ups with overhead squats, V-ups, and a 1K row. I'll analyze each component: Round 1 (21 reps each): - Wall Balls (20/14): 21 reps × 2.5 sec = 52.5 sec - Med Ball Toss Sit-Ups: 21 reps × 3 sec = 63 sec (slower due to wall positioning) - Overhead Squats (115/75): 15 reps × 3.5 sec = 52.5 sec (technical movement) - V-Ups: 15 reps × 2 sec = 30 sec - Transitions: 4 × 8 sec = 32 sec Round 1 subtotal: 230 sec Round 2 (15/9 reps): - Wall Balls: 15 reps × 3 sec = 45 sec (fatigue 1.2x) - Med Ball Toss Sit-Ups: 15 reps × 3.5 sec = 52.5 sec (fatigue + core exhaustion) - Overhead Squats: 9 reps × 4 sec = 36 sec (shoulder fatigue) - V-Ups: 9 reps × 2.5 sec = 22.5 sec (core fatigue) - Transitions: 4 × 10 sec = 40 sec Round 2 subtotal: 196 sec Final segment: - Wall Balls: 9 reps × 3.5 sec = 31.5 sec (heavy fatigue) - Med Ball Toss Sit-Ups: 9 reps × 4 sec = 36 sec - Overhead Squats: 6 reps × 4.5 sec = 27 sec - V-Ups: 6 reps × 3 sec = 18 sec - Transitions: 4 × 12 sec = 48 sec Segment subtotal: 160.5 sec 1K Row: 240 sec base + 20% fatigue = 288 sec Transition to row: 15 sec Total calculation: 230 + 196 + 160.5 + 15 + 288 = 889.5 sec This represents elite performance (L10). The workout is similar to Kelly benchmark (wall balls + cardio) but with added complexity from overhead squats and V-ups. Kelly L10 is 930-1050 sec for males, so this slightly shorter format aligns well at ~890 sec for L10. Scaling across levels with 15-20% spreads typical for medium-duration workouts: L10: 840 sec, L5: 1320 sec, L1: 1980 sec

Modality Profile

5 movements total: Wall Ball and Medicine Ball Toss Sit Up are weighted (W), V Up and Sit Up are bodyweight (G), Row is cardio (M). 2W + 2G + 1M = 40% W, 40% G, 20% M