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 shoulder flexibility, wall balls need overhead and squat mobility.
• Speed (6/10): AMRAP format demands quick transitions and efficient movement cycling to maximize reps, especially during the shorter handstand push-up intervals.
• Power (5/10): Wall balls and double unders have explosive components, but sustained AMRAPs shift focus from pure power to power endurance.
• 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
• Double-Under
• Handstand Push-Up
• Row
• Toes-to-Bar

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, Recreational: 3-8 reps (many will scale) Round 3 (4 min): Row Calories - Elite rowers: 18-22 cal/min = 72-88 calories - Recreational: 12-16 cal/min = 48-64 calories Round 4 (1 min): Toes to Bar - T2B at 2-2.5 sec/rep - Elite: 24-30 reps, Recreational: 8-15 reps This pattern repeats 3 times with significant fatigue accumulation. By round 3, expect 20-30% performance degradation. Total rep calculation: - Wall balls: 50 × 3 rounds × completion rate (0.7-2.0) = 105-300 reps - Double unders: 90 × 3 rounds × completion rate = 189-540 reps - HSPU: 1 min × 3 rounds = 9-60 reps total - Row calories: 4 min × 3 rounds = 144-264 calories - T2B: 1 min × 3 rounds = 24-90 reps This workout is similar to Fight Gone Bad in structure (multiple stations, rep accumulation) but with longer work periods. FGB anchor shows L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps. Given the longer work periods and higher skill movements (HSPU, T2B), I'm using similar ranges but accounting for the technical demands. Final targets: L10: 500 reps, L5: 340 reps, L1: 180 reps

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.