Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume across 6 movements for time, creating significant cumulative fatigue. The 50/35lb DBs become challenging when held for 70 total reps (step-ups + lunges), while handstand push-ups under fatigue will force many to scale. The continuous format with no built-in rest and movement interference (shoulders fatigued before wall balls, legs pre-exhausted for final lunges) elevates this beyond medium difficulty for most athletes.

Benchmark Times for THE JOKER

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ascending ladder from 10-60 reps tests muscular endurance across multiple movement patterns, with grip and shoulder stamina being particularly challenged.
• Endurance (7/10): The high volume ladder format with minimal rest creates significant cardiovascular demand, especially as fatigue accumulates through the ascending rep scheme.
• Flexibility (6/10): Handstand push-ups require significant shoulder mobility, while step-ups and lunges demand good hip and ankle range of motion.
• Speed (5/10): For-time format encourages steady pacing and efficient transitions, though movement complexity may slow cycling speed compared to simpler movements.
• Strength (4/10): Moderate loads with dumbbells and bodyweight resistance provide strength demands, but not maximal effort due to high volume nature.
• Power (3/10): Wall balls and double unders have explosive components, but the high volume format limits true power expression as fatigue sets in.

Movements

• Wall Ball
• Dumbbell Front Racked Step-Up
• Burpee
• Dumbbell Front Rack Walking Lunge
• Handstand Push-Up
• Double-Under

Benchmark Notes

This is a 6-movement chipper with 170 total reps. Breaking down movement by movement: DB Front Racked Step Ups (10 reps): 2-3 sec per rep = 20-30 sec. Handstand Push Ups (20 reps): In a complex WOD like this, HSPU take 8-12 sec each due to setup and fatigue = 160-240 sec. Wall Balls (30 reps): 2-3 sec per rep = 60-90 sec. Burpees (40 reps): 3-4 sec per rep = 120-160 sec. Double Unders (50 reps): 0.5 sec per rep in rhythm = 25 sec. DB Front Racked Lunges (60 reps): 1.5-2 sec per rep = 90-120 sec. Fresh total: 475-665 sec. However, this is a long chipper requiring significant fatigue adjustments. The handstand push-ups will be heavily broken after the step-ups, wall balls will suffer from shoulder fatigue, and burpees will be brutal after 90 reps of prior work. Applying progressive fatigue multipliers: Step-ups stay fresh (1.0x), HSPU get 1.2x multiplier (192-288 sec), wall balls get 1.3x (78-117 sec), burpees get 1.5x (180-240 sec), double unders get 1.4x (35 sec), lunges get 1.6x (144-192 sec). Adjusted total: 629-874 sec. Adding transition time between 6 movements (5-10 sec each): +25-50 sec. Total working time: 654-924 sec. This workout is most similar to Angie (400 total reps, 4 movements) which has L10 at 900-1080 sec and L5 at 1320-1500 sec. Our workout has fewer total reps (170 vs 400) but includes more complex movements like HSPU and uses external load. The HSPU bottleneck and DB loading make this proportionally harder per rep. Scaling from Angie: L10 should be around 720-840 sec (20% faster due to fewer reps but accounting for complexity), L5 around 1200 sec, L1 around 1800 sec. Final targets - L10: 720-840 sec, L5: 1200 sec, L1: 1800 sec.

Modality Profile

6 movements total: 2 Gymnastics (Handstand Push-Up, Burpee), 0 Monostructural, 4 Weightlifting (Dumbbell Front Racked Step Up, Wall Ball, Double-Under, Dumbbell Front Rack Walking Lunge). Double-Under classified as Gymnastics bodyweight coordination skill. Breakdown: 2/6 = 33% G, 0/6 = 0% M, 4/6 = 67% W.