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 reps significantly.

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.

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 = 40-60 sec for 20 reps - Handstand Push-Up: 8-12 sec per rep in complex WODs = 80-120 sec for 10 reps - Double Under: 0.5 sec per rep = 10 sec for 20 reps - Transitions between movements: 3-6 sec each (2 transitions per round) Round 1 (Fresh): Wall balls 50 sec + HSPU 100 sec + DU 10 sec + transitions 10 sec = 170 sec Round 2 (1.1x fatigue): Wall balls 55 sec + HSPU 110 sec + DU 11 sec + transitions 10 sec = 186 sec Round 3 (1.2x fatigue): Wall balls 60 sec + HSPU 120 sec + DU 12 sec + transitions 10 sec = 202 sec Round 4 (1.3x fatigue): Wall balls 65 sec + HSPU 130 sec + DU 13 sec + transitions 10 sec = 218 sec Total for L5 (median): 170 + 186 + 202 + 218 = 776 sec ≈ 780 sec Cross-checking with anchors: This workout is most similar to Karen (150 wall balls) in terms of wall ball volume (80 total vs 150), but adds significant gymnastics complexity with HSPUs. Karen benchmarks are L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. Our workout has roughly half the wall ball volume but adds demanding HSPUs and coordination challenges, so times should be proportionally adjusted. For elite athletes (L10): Efficient transitions, unbroken sets, minimal HSPU breaks = ~360 sec For beginners (L1): Significant set breaking, longer rests, HSPU singles = ~1080 sec Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)