Workout Description

Why This Workout Is Hard

While individual elements are moderate, the combination of 8 rounds with no built-in rest creates significant cumulative fatigue. The movement sequence particularly taxes upper body (pull-ups → wall balls → push-ups → dips) with minimal recovery. The unbroken wall ball requirement adds intensity, and skill elements (dips, double-unders) become challenging under fatigue. Average athletes will need to break up sets by round 4-5.

Benchmark Times for 8 Crazy Nights

• 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 of upper body pushing/pulling (pull-ups, push-ups, dips) combined with leg work tests local muscular endurance significantly.
• Endurance (7/10): Eight rounds of continuous bodyweight and light implement movements creates significant cardiovascular demand, especially with burpees and double-unders closing each round.
• Speed (6/10): Quick transitions between movements and efficient cycling of double-unders are crucial for a good time.
• Power (5/10): Box jumps and wall balls require explosive output, while other movements are more strength-endurance focused.
• Flexibility (4/10): Requires moderate mobility for lunges, wall balls, and full depth burpees. Pull-ups and dips demand shoulder mobility.
• Strength (3/10): Primarily bodyweight movements with light implements. Wall balls and box jumps add minimal external load demands.

Movements

• Wall Ball
• Lunge
• Push-Up
• Ring Dip
• Burpee
• Box Jump
• Pull-Up
• Double-Under

Scaling Options

Pull-ups: Ring rows or banded pull-ups (maintain horizontal body position). Box jumps: Step-ups or lower height (20/16). Wall balls: Reduce weight to 14/10lb or lower target height. Ring dips: Box dips or negative dips. Double-unders: Single-unders (24 reps). Consider reducing to 6 rounds total or 6 reps per movement if needed. For beginners, remove one or two movements to maintain intensity.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, 5+ strict dips, or maintain wall ball form at prescribed weight. Goal is to complete each round in 2-3 minutes with no more than 20 seconds rest between movements. Prioritize full range of motion over speed. Scale to maintain intended stimulus of consistent work across all rounds. Target completion time is 12-20 minutes - scale volume if projected to go longer.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with mixed modal movements. Primary focus is on muscular endurance and skill work under fatigue. The workout tests upper body pushing/pulling capacity while maintaining consistent output across rounds. Energy system is primarily glycolytic with oxidative component due to duration.

Coach Insight

Break this into 2-round chunks mentally. Aim for consistent 2-3 minute rounds. Keep transitions quick but controlled. Pull-ups and dips will be limiting factors - break into sets of 4-4 or 5-3 early to preserve grip strength. Maintain unbroken wall balls by controlling breathing. Quick singles on double-unders to avoid trip-ups when fatigued. Watch for form breakdown on push-ups in later rounds - break before failure.

Benchmark Notes

This workout is similar to a classic CrossFit chipper but with 8 rounds. Analysis per round: Base times per movement (fresh): - Pull-ups: 1.5s × 8 = 12s - Box Jumps: 2s × 8 = 16s - Wall Balls: 2.5s × 8 = 20s (unbroken requirement) - Push-ups: 1.5s × 8 = 12s - Lunges: 2s × 8 = 16s - Ring Dips: 2s × 8 = 16s - Burpees: 3.5s × 8 = 28s - Double-unders: 0.5s × 8 = 4s Base round time: ~124s plus transitions (~15s) = ~140s fresh Fatigue multipliers applied: - Rounds 1-2: 140s - Rounds 3-4: 140s × 1.2 = 168s - Rounds 5-6: 140s × 1.3 = 182s - Rounds 7-8: 140s × 1.5 = 210s Total elite time estimate: ~1400s Cross-referenced with Helen (similar movement patterns) and adjusted for volume. Helen L10 is 450-510s for 3 rounds, this workout is ~2.7x volume with more varied movements. Final targets: Male L10: 6:00 (360s) Male L5: 10:00 (600s) Male L1: 18:00 (1080s) Female L10: 7:00 (420s) Female L5: 11:30 (690s) Female L1: 20:00 (1200s)

Modality Profile

7 of 8 movements are gymnastics (Pull-Up, Box Jump, Push-Up, Lunge, Ring Dip, Burpee, Double-Under). Only 1 movement is weightlifting (Wall Ball). Rounded to nearest 10% for clean numbers.