Workout Description

Why This Workout Is Hard

This workout combines 150 total wall balls with 150 double unders in an ascending ladder format that prevents meaningful recovery. The continuous nature creates significant shoulder and leg fatigue accumulation, while double unders become increasingly difficult as grip and coordination deteriorate. The 20/14 lb wall ball weight is moderate, but the high volume (150 reps) with minimal rest between movements makes this challenging for average athletes.

Benchmark Times for Started So Well (35:00 - 50:00)

• 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): High volume wall balls and double unders will severely test muscular endurance, especially shoulders, legs, and grip strength.
• Endurance (8/10): The ascending ladder format with 150 total reps of each movement creates significant cardiovascular demand with minimal rest opportunities.
• Speed (7/10): The ascending rep scheme forces athletes to maintain high cycling speed to prevent excessive time under tension.
• Power (6/10): Wall balls require explosive hip extension and shoulder power, while double unders demand quick wrist turnover and jumping power.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility, while double unders require basic coordination and ankle flexibility.
• Strength (3/10): Wall balls require moderate strength but focus is on endurance rather than maximal force production.

Movements

• Wall Ball
• Double-Under

Benchmark Notes

This workout follows a pyramid structure (10-20-30-40-50) for both wall balls and double unders, totaling 150 reps of each movement. I'll use Annie (50-40-30-20-10 double-under + sit-up) as the primary anchor since it shares the double-under component and similar total volume (150 reps each). Annie benchmarks: L10: 300-360 sec, L5: 480-600 sec, L1: 780-960 sec. However, this workout has significantly more volume (150 vs 150 total reps but in reverse pyramid) and wall balls are more demanding than sit-ups. Movement analysis: Wall balls (20/14 lb) average 2-3 sec per rep fresh, double unders average 0.5 sec per rep in rhythm. Round breakdown with fatigue: Round 1 (10 reps each): Wall balls 25 sec, double unders 8 sec, transition 5 sec = 38 sec. Round 2 (20 reps each): Wall balls 50 sec, double unders 15 sec, transition 5 sec = 70 sec. Round 3 (30 reps each): Wall balls 80 sec (fatigue +10%), double unders 20 sec, transition 5 sec = 105 sec. Round 4 (40 reps each): Wall balls 115 sec (fatigue +20%), double unders 28 sec, transition 5 sec = 148 sec. Round 5 (50 reps each): Wall balls 155 sec (fatigue +30%, set breaks), double unders 40 sec, transition 5 sec = 200 sec. Total elite time: ~560 sec, but wall balls are more grip/shoulder intensive than sit-ups, requiring more set breaks in later rounds. Adjusting upward from Annie by 20% due to wall ball difficulty and pyramid structure creating peak fatigue in final round. Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec.

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), while Double-Under is a gymnastics movement requiring bodyweight coordination and jump rope skill. Two modalities present: 50% Weightlifting, 50% Gymnastics.