Workout Description

Why This Workout Is Medium

This workout combines moderate volume (100 total reps each movement) with bodyweight exercises that create manageable fatigue accumulation. Push-ups on parallettes are slightly harder than regular push-ups, and wall balls will elevate heart rate, but the movements don't significantly interfere with each other. The 5-round structure allows brief recovery between rounds. Most average CrossFitters can complete this as prescribed in 12-15 minutes with steady pacing.

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 (8/10): High volume push-ups and wall balls across five rounds will heavily tax upper body pushing stamina and leg endurance.
• Endurance (7/10): Five rounds of continuous bodyweight and weighted movements will elevate heart rate and challenge cardiovascular capacity throughout the workout.
• Speed (6/10): Success depends on maintaining consistent pace across rounds and minimizing transition time between the two movements.
• Power (5/10): Wall balls are inherently explosive, requiring power generation from legs to hips, while push-ups are more strength-endurance focused.
• Strength (4/10): Wall balls provide moderate loading while parallette push-ups increase difficulty over standard push-ups, creating decent strength demands.
• Flexibility (3/10): Parallette push-ups require greater shoulder and wrist mobility, while wall balls demand overhead and squat flexibility.

Movements

• Wall Ball
• Push-Up

Benchmark Notes

This workout consists of 5 rounds of 20 push-ups on parallettes and 20 wall balls (20/14 lb). I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Push-ups on parallettes: Similar to regular push-ups but with greater range of motion, estimate 1.5-2 sec per rep fresh - Wall balls (20/14): Standard wall ball timing of 2-3 sec per rep fresh Round-by-Round Breakdown: Round 1 (fresh): 20 push-ups × 1.5 sec + 20 wall balls × 2.5 sec = 30 + 50 = 80 sec + 5 sec transition = 85 sec Round 2: Apply 1.1x fatigue = 85 × 1.1 = 94 sec Round 3: Apply 1.2x fatigue = 85 × 1.2 = 102 sec Round 4: Apply 1.3x fatigue = 85 × 1.3 = 111 sec Round 5: Apply 1.4x fatigue = 85 × 1.4 = 119 sec Total for elite (L10): 85 + 94 + 102 + 111 + 119 = 511 sec Cross-checking with anchors: This workout is most similar to portions of Kelly (which includes wall balls) and Angie (which includes push-ups). Kelly has L10 times around 930-1050 sec for 5 rounds with more volume per round. Our workout has 100 total wall balls vs Kelly's 150, and 100 push-ups vs Angie's 100, but compressed into 5 rounds with transitions. Adjusting based on anchor comparison and accounting for the parallette push-ups being slightly more challenging than regular push-ups, I estimate: L10: 360 sec (6:00) L5: 600 sec (10:00) L1: 1080 sec (18:00) Final targets - Male: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Push-Up is a bodyweight gymnastics movement (50%), Wall Ball uses external load making it weightlifting (50%). No monostructural cardio movements present.