Workout Description

Why This Workout Is Very Hard

25 rounds totals 225 wall balls, 150 burpees, and 75 power cleans (155/105) — enormous volume with a barbell load that demands respect under fatigue. The mid-workout mile run (after round 6) disrupts rhythm and adds cardiovascular debt before 19 more rounds. Partner format provides brief rest, but cumulative leg fatigue from wall balls, burpees, and cleans compounds severely. Estimated 60-90+ minutes for average athletes.

Benchmark Times for Billa

• Elite: <28:00
• Advanced: 31:00-34:30
• Intermediate: 38:30-43:00
• Beginner: >78:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across 25 rounds — 225 wall balls, 150 burpees, and 75 power cleans — demands sustained muscular output from legs, hips, and shoulders, making stamina the dominant fitness challenge.
• Endurance (8/10): 25 rounds of continuous work plus a mandatory mile run creates significant cardiovascular demand. The partner format allows brief recovery, but the sheer volume and embedded run push aerobic capacity hard throughout.
• Power (6/10): Power cleans and wall balls are inherently explosive movements requiring hip extension and fast force production. Burpees add repeated ground-to-stand transitions, keeping power output relevant across all 25 rounds.
• Speed (6/10): For-time format with a partner incentivizes fast transitions and efficient cycling. Burpee and wall ball pacing directly impacts total time, rewarding athletes who can maintain quick, consistent movement under fatigue.
• Strength (4/10): Power cleans at 155/105 lb represent moderate loading. While not maximal effort, accumulated fatigue across 75 reps under time pressure makes strength a meaningful but secondary contributor to performance.
• Flexibility (3/10): Wall balls require hip and thoracic mobility; power cleans demand adequate hamstring and shoulder flexibility. Demands are moderate but not extreme, staying within typical CrossFit movement standards.

Movements

• Wall Ball
• Power Clean
• Burpee
• Run

Scaling Options

Wall Balls: reduce to 14/10 lb or lower the target to 9 feet. Sub goblet squats if wall ball technique is a limiting factor. Burpees: reduce to 4 per round or sub step-back burpees (no jump) to protect shoulders and lower back over high volume. Power Cleans: reduce to 115/75 lb or 95/65 lb for newer athletes — the load must allow touch-and-go or fast singles for all 25 rounds. Sub dumbbell power cleans (50/35 lb) if barbell cycling is a skill issue. Volume: reduce to 20 rounds total or shorten to 15 rounds with the mile run after Round 5 for athletes newer to long-duration workouts. Run: sub 1000m row or 2-minute bike erg if running is contraindicated.

Scaling Explanation

Scale if you cannot perform at least 9 unbroken wall balls at Rx weight, complete 6 burpees in under 45 seconds consistently, or cycle the power clean for 3 reps without significant form breakdown. The goal is to keep moving for the entire duration — if the Rx load forces you to rest more than 20-30 seconds between movements in the early rounds, scale the weight. Prioritize technique on the power clean above all else: 25 rounds of sloppy cleans is a recipe for injury. Target completion time is 50-70 minutes for most athletes. If you're projected to go beyond 75 minutes, reduce rounds to 20. Intensity here means consistent effort across all rounds — not speed in any single round.

Intended Stimulus

This is a long-duration grind — expect 45 to 75+ minutes of sustained work. The stimulus is a hard, steady engine test with a built-in mental reset at the mile run after Round 6. The combination of wall balls, burpees, and power cleans creates a full-body conditioning demand that taxes the lungs, legs, and posterior chain simultaneously. The partner format is intentional — use your partner to push pace and maintain accountability across all 25 rounds. Primary challenge is mental: staying consistent and disciplined when fatigue accumulates deep into the workout.

Coach Insight

Treat this like a marathon, not a sprint. The first 6 rounds should feel almost too easy — if you're breathing hard before the mile run, you've gone out too fast. Use the mile run as a true reset: shake out your legs, communicate with your partner, and recommit to a sustainable pace for the remaining 19 rounds. Wall balls: keep your chest tall, hit depth consistently, and aim for unbroken sets early — break to sets of 5 or 6 in later rounds before you hit failure. Burpees: find a slow, rhythmic pace — never sprint burpees in a 25-round workout. Power cleans: this is the movement most likely to break down late — reset each rep from the floor, keep your lats engaged, and don't rush the pull. Partners should ideally move at the same pace through each round to maintain motivation. Avoid the trap of racing through early rounds — the back half of this workout is where races are won or lost.

Benchmark Notes

Twenty-five partner rounds of 9 wall balls, 6 burpees and 3 power cleans at 155/105 lb, with a mile run together after round 6; one partner works at a time. L5 (43-49 min) is about 1:30 a round plus a 9-minute mile. L10 (under 28 min) holds about 47 seconds a round and runs the mile near 6.

Modality Profile

4 movements: Burpee (G), Run (M), Wall Ball (W), Power Clean (W). G=1/4=25%, M=1/4=25%, W=2/4=50%

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