Workout Description

Why This Workout Is Hard

This workout combines high-volume wall balls (50 reps) with skill-based movements under significant fatigue. The 4-minute AMRAPs create time pressure while the 1-minute skill stations (HSPU, T2B) demand technique when athletes are already compromised. The continuous 14-minute format with minimal transition rest creates substantial fatigue accumulation. Most average CrossFitters will struggle with the wall ball volume and maintaining HSPU/T2B technique under this level of systemic fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume wall balls, double unders, and toes to bar will exhaust muscular endurance in shoulders, legs, and core over extended periods.
• Endurance (8/10): Multiple 4-minute AMRAPs with rowing create significant cardiovascular demand, testing aerobic capacity across varied movement patterns with minimal rest.
• Flexibility (6/10): Handstand push-ups require shoulder mobility, toes to bar demand hip and hamstring flexibility, wall balls need overhead and squat mobility.
• Speed (6/10): AMRAP format demands quick transitions and sustained pace across multiple movements, with rowing requiring efficient stroke rate and cycling.
• Power (5/10): Wall balls and double unders require explosive hip extension and coordination, while handstand push-ups and toes to bar are more strength-based.
• Strength (4/10): Wall balls require moderate load strength, handstand push-ups demand upper body pressing strength, but overall emphasis is on strength endurance.

Movements

• Wall Ball
• Toes-to-Bar
• Handstand Push-Up
• Row
• Double-Under

Benchmark Notes

This workout consists of 3 rounds with alternating 4-minute and 1-minute AMRAPs across different movements. Let me break down each segment: Round 1 (4 min): 50 Wall Balls + 90 Double Unders - Wall balls at 2.5-3 sec/rep = 125-150 sec for 50 reps - Double unders at 0.5 sec/rep = 45 sec for 90 reps - Total work time: ~170-195 sec, leaving 65-75 sec for transitions and brief rests - Elite athletes might complete 1.5-2 cycles, recreational 0.7-1 cycle Round 2 (1 min): Handstand Push-Ups - HSPU at 3-4 sec/rep in complex workouts - Elite: 15-20 reps, Intermediate: 8-12 reps, Recreational: 3-6 reps Round 3 (4 min): Row Calories - Elite rowers: 18-22 cal/min = 72-88 calories - Intermediate: 12-16 cal/min = 48-64 calories - Recreational: 8-12 cal/min = 32-48 calories Round 4 (1 min): Toes to Bar - T2B at 2 sec/rep with fatigue - Elite: 25-30 reps, Intermediate: 15-20 reps, Recreational: 8-12 reps This pattern repeats 3 times with increasing fatigue: - Round 1: 1.0x multiplier - Round 2: 1.15x multiplier (15% slower) - Round 3: 1.3x multiplier (30% slower) Total rep calculation: - L10 (Elite): ~500 total reps across all movements - L5 (Average): ~340 total reps - L1 (Recreational): ~180 total reps The workout combines high-volume wall balls, technical gymnastics, sustained cardio, and grip-intensive movements, creating significant cumulative fatigue. The alternating time domains (4 min vs 1 min) create different pacing strategies.

Modality Profile

5 movements total: 3 Gymnastics (Double-Under, Handstand Push-Up, Toes-to-Bar), 1 Monostructural (Row), 1 Weightlifting (Wall Ball). 3/5 = 60% G, 1/5 = 20% M, 1/5 = 20% W.