Workout Description

Why This Workout Is Hard

This workout combines three separate 9-minute pieces with significant volume and intensity. The first piece is manageable, but the second creates major fatigue with 1000m rowing followed immediately by 50 thrusters and pull-ups with no rest. The third piece compounds this with high-volume wall balls and burpees. The cumulative effect of 27 minutes of work across multiple energy systems with minimal recovery between pieces elevates this beyond medium difficulty.

Benchmark Times for A Lot

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:30-6:00
• Beginner: >9:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume movements like 150 double unders, 150 sit ups, 1000m row, 50 thrusters, and 90 wall balls/burpees challenge muscular endurance significantly.
• Endurance (8/10): Three consecutive 9-minute capped workouts create sustained cardiovascular demand with minimal recovery, testing aerobic capacity across different movement patterns.
• Speed (7/10): Time caps create urgency requiring fast transitions and quick cycling through movements to complete prescribed work within limits.
• Power (6/10): Double unders, wall balls, and burpees require explosive hip extension and coordination, while thrusters demand power from legs through arms.
• Strength (4/10): Moderate loads with 45/35lb thrusters and 20/14lb wall balls, plus bodyweight movements require decent strength but not maximal effort.
• Flexibility (3/10): Standard range of motion for thrusters, wall balls, and pull-ups with some overhead mobility demands but nothing extreme.

Movements

• Wall Ball
• Thruster
• Burpee
• Sit-Up
• Row
• Pull-Up
• Double-Under

Benchmark Notes

This is a three-part workout with 9-minute caps on each section, making it essentially three separate time-domain tests. I'll analyze each part and sum the times. Part 1 - Annie-style ladder (50-40-30-20-10 Double Unders + Sit Ups): This matches the iconic Annie benchmark exactly (50-40-30-20-10 double-under + sit-up). Using Annie anchor values: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. The 9-minute cap means slower athletes will hit the time cap. Part 2 - Jackie-style triplet (1000m Row, 50 Thrusters 45/35, 30 Pull Ups): This matches Jackie exactly (1000m row, 50 thruster 45/35, 30 pull-up). Using Jackie anchor values: L10: 310-340 sec, L5: 420-480 sec, L1: 600-720 sec. Again, 9-minute cap applies. Part 3 - Wall Ball/Burpee triplet (3 rounds: 30 Wall Balls 20/14, 30 Burpees): Fresh movement times: Wall balls ~2.5 sec/rep, Burpees ~4 sec/rep. Per round: 30 wall balls (75 sec) + 30 burpees (120 sec) + transitions (10 sec) = 205 sec fresh. With fatigue: Round 1: 205 sec, Round 2: 225 sec (1.1x), Round 3: 246 sec (1.2x). Total: ~676 sec for recreational, ~450 sec for intermediate, ~360 sec for elite. Since each part has a 9-minute (540 sec) cap, I need to account for athletes hitting the time cap on individual sections. Elite athletes will complete all three parts well under the caps. Recreational athletes may hit caps on Parts 1 and 3, resulting in total times around 540 sec (hitting cap on one section). The distribution accounts for this cap effect. Final targets: L10: 240 sec (4:00), L5: 360 sec (6:00), L1: 540 sec (9:00 - hitting at least one time cap)

Modality Profile

7 movements total: 4 Gymnastics (Double-Under, Sit-Up, Pull-Up, Burpee), 1 Monostructural (Row), 2 Weightlifting (Thruster, Wall Ball). Percentages: 4/7=57% G, 1/7=14% M, 2/7=29% W