Workout Description

Why This Workout Is Medium

This workout combines moderate volume with continuous movement for 10 minutes. Wall balls at 20/14 are manageable weight for most athletes, and sit-ups provide active recovery. The 40-rep rounds create fatigue accumulation, but the alternating movement pattern prevents any single muscle group from being overwhelmed. Most average CrossFitters can maintain steady pace throughout without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume potential with 20-rep sets of wall balls and sit-ups will heavily tax muscular endurance in legs, core, and shoulders.
• Endurance (7/10): Ten minutes of continuous work with wall balls and sit-ups creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (6/10): Wall balls are inherently explosive, requiring hip drive and overhead throw, though sit-ups are less power-dependent.
• Speed (6/10): AMRAP format rewards fast transitions and quick cycling between movements to maximize total rounds completed in ten minutes.
• Strength (4/10): Wall balls with 20/14 lb medicine ball provide moderate resistance, while sit-ups are primarily bodyweight strength endurance.
• Flexibility (3/10): Wall balls require overhead mobility and hip flexion, sit-ups demand spinal flexion, creating moderate range of motion needs.

Movements

• Wall Ball
• Sit-Up

Benchmark Notes

This is a 10-minute AMRAP with 20 wall balls (20/14 lb) and 20 sit-ups per round. I'll analyze this movement by movement and compare to relevant anchors. Movement Analysis: - Wall Ball (20/14): 2-3 seconds per rep fresh, but in high volume becomes 2.5-4 seconds with fatigue - Sit-ups: 1-1.5 seconds per rep, relatively fatigue-resistant - Transition time: 3-8 seconds between movements Round Breakdown: Round 1 (fresh): 20 wall balls × 2.5 sec + 20 sit-ups × 1.2 sec + 5 sec transition = 79 seconds Round 2: Wall balls slow to 2.8 sec/rep, sit-ups 1.3 sec/rep = 86 seconds Round 3: Wall balls 3.2 sec/rep, sit-ups 1.4 sec/rep = 96 seconds Round 4: Wall balls 3.6 sec/rep, sit-ups 1.5 sec/rep = 102 seconds Round 5: Wall balls 4.0 sec/rep, sit-ups 1.6 sec/rep = 112 seconds Cumulative times: Round 1 at 1:19, Round 2 at 2:45, Round 3 at 4:21, Round 4 at 6:03, Round 5 at 7:55 Anchor Comparison: This workout is most similar to Karen (150 wall balls) in terms of wall ball volume and fatigue pattern. Karen benchmarks: L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. However, this workout adds sit-ups and extends to 10 minutes, creating different pacing. The closest AMRAP anchor is Cindy (20-min AMRAP: 5 pull-ups, 10 push-ups, 15 air squats) with benchmarks L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. Scaling for 10 minutes (half duration) and accounting for heavier wall ball loading versus bodyweight movements, I expect roughly 60-70% of Cindy's round counts. Elite athletes (L10) should complete 9+ rounds, managing wall ball fatigue efficiently with minimal set breaking. Average athletes (L5) will complete 6-7 rounds as wall balls become increasingly difficult. Beginners (L1) will struggle with wall ball volume and complete 3-4 rounds. Final targets: L10: 9+ rounds, L5: 6.3 rounds, L1: 3.5 rounds

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), while Sit-Up is a bodyweight gymnastics movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.