Workout Description

Why This Workout Is Medium

Seven fast-moving rounds with only bodyweight loading keep absolute intensity moderate, but wall climbs and toes-to-bar add skill and shoulder/core fatigue that slow cycling. Expect 14–20 minutes for most, with pacing breaks required to manage inversion and grip. Overall density is moderate, technical demands are meaningful, and the time domain sits in the mid-range—landing this as a solid Medium challenge for broad populations.

Benchmark Times for Adrian

• Elite: <11:00
• Advanced: 12:30-14:00
• Intermediate: 16:00-17:30
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Seven rounds create sustained shoulder, core, and hip flexor fatigue. Repeated inversion and hinging require ongoing muscular endurance more than pure strength or brief power output.
• Power (6/10): Explosiveness appears in box jumps and dynamic kipping on T2B. Power matters for efficient reps but is tempered by frequent skill components and pacing needs.
• Endurance (5/10): Primarily mixed gymnastics with steady, non-stop movement. Heart rate stays elevated but without long monostructural efforts like running or rowing, keeping the aerobic demand moderate rather than dominant.
• Flexibility (5/10): Forward rolls demand spinal flexion and comfort in inversion; wall climbs require shoulder mobility; toes-to-bar need hamstring and hip flexor range. Moderate mobility helps keep positions safe and efficient.
• Speed (4/10): Transitions are quick, but high-skill elements and grip management prevent true sprint cycling. Most athletes will insert short, controlled breaks to keep technique intact.
• Strength (2/10): No external load. Strength shows up as bodyweight pushing and midline control for wall climbs and toes-to-bar rather than maximal force production.

Scaling Options

Scale to: 3 candlestick-to-stand or 6 sit-ups • 5 wall climbs → 3 wall walks or box pike walks • 7 toes-to-bar → 10 hanging knee-raises • 9 box jumps (24/20 in) or step-ups

Scaling Explanation

These options preserve inversion exposure, core-to-bar demand, and lower-body plyometrics while adjusting skill and impact so athletes can keep round times consistent and stimulus intact.

Intended Stimulus

A steady, technical grinder. Athletes should keep moving with short, planned breaks, letting shoulder and grip recover just enough to maintain quality reps. Breathing should stay controlled, footwork crisp on the box, and kipping tight on the bar. Aim for consistent round times, not early sprints that unravel technique.

Coach Insight

Pace your wall climbs—smooth singles with a steady breath beat. Keep chalk use minimal and transitions tight. The one tip: protect grip and shoulders. Break T2B early into small sets you can maintain. Avoid two errors: sloppy descents on wall climbs and rushed box jumps. Quality movement saves time compared to missed reps or trips.

Benchmark Notes

Times represent completion of all 7 rounds. Beginners may push the cap, while experienced athletes should target mid-teens. Use the levels to pick a realistic pacing plan and scale movements so your time falls near L4–L6 for an appropriate training stimulus.

Modality Profile

All movements are gymnastics: inversion (wall climbs), bar work (toes-to-bar), body control (forward rolls), and plyometrics (box jumps). There is no monostructural engine piece and no external loading, making it a pure bodyweight gymnastics test of skill and stamina.

Similar Workouts to Adrian

If you enjoy Adrian, you might also like these similar CrossFit WODs:

• Pull-Press-Pedal-Squat (90% similar) - AMRAP in 24 minutes 3 Muscle-Ups 6 Kettlebell Thrusters (53/35 lb) 9 Box Jumps (24/20 in) 12 Sumo De...
• Ken Zink (90% similar) - 7 Rounds for Time 71 Double-Unders 14 Deadlifts (135/95 lb) 6 Hang Power Cleans (135/95 lb) 9 Front ...
• Rosenbloom (90% similar) - AMRAP in 28 minutes Buy-in: 1,971 meter Row Then, AMRAP of: 2 Thrusters (115/95 lb) 9 Burpee Box Ju...
• Schmalls (90% similar) - For Time Run 800 meters Then 2 rounds of: 50 Burpees 40 Pull-Ups 30 Pistols (alternating legs) 20 Ke...
• Steve Mercado (90% similar) - For Time 40 Pull-Ups 40 Power Snatches (105/75 lb) 40 Knees-to-Elbows 40 Power Cleans (105/75 lb) 40...
• Oz (90% similar) - For Time 100 Squat Clean Thrusters (40/20 kg)...
• Tully (89% similar) - 4 Rounds For Time 200 meter Swim 23 Dumbell Squat Cleans (2 x 40/30 lb) ...
• Moore (89% similar) - AMRAP in 20 minutes 1 Rope Climb (15 ft) 400 meter Run Max Reps Handstand Push-Ups...

These WODs similar to Adrian share comparable training demands, time domains, and movement patterns.