Workout Description

Why This Workout Is Hard

This workout combines moderate volume with two skill-demanding movements (HSPU and double-unders) under accumulating fatigue. Wall balls create significant leg and shoulder fatigue that directly impacts handstand push-ups, while the continuous 4-round format prevents meaningful recovery. The combination of upper body pressing after wall balls, plus double-unders requiring coordination under fatigue, will force many average athletes to scale movements or break frequently.

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 upper body work from handstand push-ups combined with wall balls creates serious muscular endurance demands across multiple muscle groups.
• Endurance (7/10): Four rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with wall balls and double unders driving heart rate up.
• Flexibility (6/10): Handstand push-ups demand significant shoulder mobility and overhead position, while wall balls require good squat depth and thoracic extension.
• Speed (6/10): Fast transitions between three distinct movement patterns and maintaining cycle speed on double unders under fatigue becomes increasingly challenging.
• Power (5/10): Wall balls are explosive hip extension movements, double unders require coordinated power, but handstand push-ups are more strength-endurance focused.
• Strength (4/10): Handstand push-ups require moderate upper body strength, while wall balls demand functional strength, but not maximal loads.

Movements

• Wall Ball
• Handstand Push-Up
• Double-Under

Benchmark Notes

This workout consists of 4 rounds of 20 wall balls (20/14), 10 handstand push-ups, and 20 double-unders. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - Wall Ball (20/14): 2-3 sec per rep, so 20 reps = 40-60 sec - Handstand Push-Up: 8-12 sec per rep in complex WODs, so 10 reps = 80-120 sec - Double-Under: 0.5 sec per rep in rhythm, so 20 reps = 10 sec - Transitions between movements: 3-6 sec each (2 transitions per round) Round-by-Round Breakdown (Elite Level): Round 1 (1.0x multiplier): Wall balls 45 sec + HSPU 80 sec + DU 10 sec + transitions 10 sec = 145 sec Round 2 (1.1x multiplier): Wall balls 50 sec + HSPU 88 sec + DU 11 sec + transitions 11 sec = 160 sec Round 3 (1.2x multiplier): Wall balls 54 sec + HSPU 96 sec + DU 12 sec + transitions 12 sec = 174 sec Round 4 (1.3x multiplier): Wall balls 59 sec + HSPU 104 sec + DU 13 sec + transitions 13 sec = 189 sec Total Elite Time: 145 + 160 + 174 + 189 = 668 sec (11:08) However, handstand push-ups are a major limiting factor that will cause significant set breaking. Elite athletes might do sets of 5-3-2 in early rounds, degrading to 3-2-2-2-1 in later rounds, adding 15-30 seconds of rest per round. Adjusted Elite Calculation: Round 1: 145 + 15 sec (HSPU breaks) = 160 sec Round 2: 160 + 20 sec = 180 sec Round 3: 174 + 25 sec = 199 sec Round 4: 189 + 30 sec = 219 sec Total: 758 sec, but elite athletes would be more efficient, targeting around 360 sec (6:00) This workout is similar to a gymnastics-heavy chipper with moderate volume. The handstand push-ups create the primary bottleneck. Comparing to similar benchmarks like Annie (which has 150 total double-unders) at L10: 300-360 sec, but this workout has the added complexity of wall balls and HSPUs. Final Targets: L10 (Elite): 360 sec (6:00) - Efficient HSPU technique, minimal breaks L5 (Average): 600 sec (10:00) - Significant HSPU breaking, steady wall balls L1 (Beginner): 1080 sec (18:00) - Extensive breaks, possible scaling needed

Modality Profile

Wall Ball is weightlifting (external load), Handstand Push-Up and Double-Under are gymnastics (bodyweight movements). With 2 gymnastics movements and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.