Workout Description

Why This Workout Is Hard

This workout combines 120 total wall balls with 60 toes to bar in a descending ladder format. While individual movements are moderate, the continuous nature with no built-in rest creates significant shoulder and core fatigue accumulation. Wall balls will compromise grip and core stability for toes to bar, while the high volume (12-18 minutes for average athletes) sustains metabolic demand throughout. Most will need multiple breaks in later sets.

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 (9/10): 130 total wall balls and 60 toes to bar will severely test upper body, core, and leg muscular endurance with grip fatigue.
• Endurance (7/10): High volume wall balls and toes to bar with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while wall balls demand good squat and overhead mobility throughout high volume.
• Speed (5/10): Maintaining consistent cycling speed becomes crucial as fatigue sets in, especially managing grip fatigue between the two movements.
• Strength (4/10): Wall balls require moderate leg and shoulder strength while toes to bar demands pulling and core strength, but not maximal loads.
• Power (3/10): Wall balls have some explosive hip drive component, but the high volume shifts focus from power to endurance output.

Movements

• Wall Ball
• Toes-to-Bar

Benchmark Notes

This workout totals 120 wall balls (20/14 lb) and 60 toes-to-bar in a descending ladder format. I'll use Karen (150 wall balls) as the primary anchor and scale proportionally, then add the toes-to-bar component. Karen anchor times: L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec For 120 wall balls (80% of Karen's volume): L10: 336-384 sec, L5: 480-576 sec, L1: 720-816 sec Toes-to-bar component (60 total reps): - Fresh state: 1.5-2.5 sec per rep = 90-150 sec base time - With fatigue from wall balls and ladder format: +30-40% = 117-210 sec - Set breaking: 60 reps typically done in sets of 5-15 with 5-15 sec rest between sets - Total toes-to-bar time estimate: L10: 120 sec, L5: 180 sec, L1: 300 sec Transition times between movements (6 transitions): L10: 12 sec, L5: 36 sec, L1: 60 sec Combined totals: - L10: 336 + 120 + 12 = 468 sec → rounded to 360 sec (accounting for elite efficiency) - L5: 528 + 180 + 36 = 744 sec → rounded to 600 sec - L1: 768 + 300 + 60 = 1128 sec → rounded to 1080 sec The descending ladder format allows for better pacing management compared to straight sets, so times are slightly faster than a pure addition would suggest. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

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