Workout Description

Why This Workout Is Hard

This workout combines high-skill handstand push-ups with significant shoulder and core fatigue from wall balls and overhead lunges. The 200ft of overhead walking lunges will severely tax grip, shoulders, and core before attempting 30 HSPUs, which most athletes struggle with fresh. The continuous nature with no built-in rest and 12-minute cap creates time pressure that forces athletes to push through accumulated fatigue rather than recover.

Benchmark Times for Muscle Endurance II (WB, Lunges, HSPU)

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of wall balls (60 total) and 200 feet of overhead lunges will severely test shoulder and leg muscular endurance.
• Endurance (7/10): The 12-minute time cap with continuous movement creates significant cardiovascular demand, especially with overhead carries and wall balls creating breathing challenges.
• Flexibility (7/10): Handstand push-ups require excellent shoulder mobility, while overhead lunges demand hip flexor flexibility and thoracic spine extension for proper positioning.
• Strength (6/10): Handstand push-ups require significant pressing strength, while overhead medicine ball carries demand core and shoulder strength throughout extended holds.
• Speed (6/10): The 12-minute cap creates urgency for efficient transitions and steady pacing, especially between the demanding overhead carries and static holds.
• Power (4/10): Wall balls require some explosive hip extension, but the high volume and fatigue will limit power output as the workout progresses.

Movements

• Wall Ball
• Handstand Push-Up
• Medicine Ball Overhead Walking Lunge

Benchmark Notes

This workout combines wall balls, overhead walking lunges with medicine ball, and handstand push-ups in a chipper format with 12-minute time cap. Breaking down movement by movement: Wall Balls (30 reps): Fresh state ~2.5 sec/rep = 75 sec, but in sets of 15-10-5 with brief rests = ~90 sec. Overhead Walking Lunges (100 ft): Using medicine ball overhead adds significant shoulder fatigue. Estimate ~1.5 sec per step, 100 ft = ~50 steps = 75 sec fresh, but with wall ball pre-fatigue = ~90 sec. Handstand Push-Ups (30 reps): Most challenging movement. Fresh state ~3-4 sec/rep, but after wall balls and overhead work, expect significant breakdown. Sets of 5-3-3-2-2-2-2-2-2-2-2-2-1-1-1 with 10-15 sec rests = ~240 sec for intermediate athletes. Second round of lunges: Additional fatigue from HSPU, estimate ~100 sec. Final wall balls: Heavily fatigued, expect 3-4 sec/rep with frequent breaks = ~120 sec. Total time estimate: 90 + 90 + 240 + 100 + 120 = 640 sec base, plus transitions (~20 sec) = ~660 sec for median athlete. This is similar to a strength-endurance chipper but with high gymnastics demand from HSPU. Compared to benchmark chippers like Angie (1080-1500 sec for L5), this is shorter but more intense due to overhead demands and HSPU bottleneck. Elite athletes (L10) who can maintain larger HSPU sets and faster wall ball pace: ~420 sec. Recreational athletes (L1) who may need significant HSPU scaling or hit time cap: ~1080 sec (18 min, accounting for time cap effects).

Modality Profile

Wall Ball and Medicine Ball Overhead Walking Lunge are weighted movements (W), while Handstand Push-Up is bodyweight (G). With 2 weighted movements and 1 gymnastics movement, the breakdown is 33% Gymnastics and 67% Weightlifting.