Workout Description

Why This Workout Is Hard

Blake blends moderate complexity with a long, grindy time domain. Work density is relatively low due to distance-based overhead lunges and deliberate HSPU pacing, but the session includes 280 loaded reps and 160 bodyweight reps over four rounds. Typical finish is 20–28 minutes. The high-skill HSPU plus overhead stability and wall-ball cycling drive fatigue, earning a solid Hard rating after applying the heavy-volume modifier.

Benchmark Times for Blake

• Elite: <18:30
• Advanced: 20:00-21:00
• Intermediate: 22:00-23:00
• Beginner: >29:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (440 reps with 280 loaded) taxes shoulders, legs, and midline. Overhead stability and repeated wall-ball sets create accumulating fatigue that demands careful set management to avoid failure.
• Endurance (6/10): Sustained, continuous work across four rounds keeps the heart rate elevated without true sprinting. No monostructural elements, but steady breathing control is required to keep transitions tight and recover between sets.
• Flexibility (6/10): Overhead lunges require shoulder mobility and thoracic extension. Squat depth for wall balls and full HSPU range also demand solid mobility. Restrictions will slow cycle time and force extra breaks.
• Power (5/10): Box jumps and wall balls reward crisp hip extension and timing. However, the workout’s duration limits pure explosiveness, making efficient, repeatable power more important than maximal efforts.
• Speed (4/10): Consistency beats sprinting. The overhead carry and HSPU slow cycle rates, so quick transitions and short rests matter more than all-out speed within any single set.
• Strength (3/10): Loads are light to moderate; max strength is not the limiter. Strength matters primarily for stable overhead positions and pressing your bodyweight on HSPU rather than one-rep max efforts.

Movements

• Overhead Walking Lunge
• Wall Ball Shot
• Box Jump
• Handstand Push-Up

Scaling Options

Scale to: 4 rounds with 25/15 lb plate, 24/20 in box step-ups, 14/10 lb wall balls, pike push-ups • 3 rounds Rx loads with kipping HSPU or 1–2 abmats • 75 ft lunges, 20 box jumps, 15 wall balls, 6 HSPU (cap 25:00)

Scaling Explanation

These options preserve the overhead, jumping, squatting, and pressing stimulus while adjusting volume or skill so you can keep moving and maintain the intended steady grind.

Intended Stimulus

A steady, shoulder-intensive grind with controlled heart-rate. Aim for smooth, unbroken overhead lunges, quick but safe box jump cadence, and smart wall-ball sets (e.g., 10-10). Keep HSPU in small, reliable sets to avoid failure. It should feel sustainable but taxing, with minimal downtime and deliberate breathing.

Coach Insight

Pace the first round conservatively and match or beat that split each round. Quick chalk, quick set-up, then go. Your one tip: protect your shoulders. Break HSPU early and keep the plate locked overhead with ribs down. Avoid no-rep traps: full wall-ball depth/target, full HSPU range, and clear box jump standards. Don’t rush transitions into redline territory.

Benchmark Notes

These time levels help you gauge pacing and break strategies across four consistent rounds. Beginners aim to finish near the cap; intermediate athletes target 22–25 minutes; advanced athletes finish near 18–21 minutes by minimizing breaks and keeping lunges unbroken.

Modality Profile

Most time is spent under external load: the overhead walking lunges and wall balls drive the weightlifting portion. Gymnastics includes box jumps and handstand push-ups. There’s no running, rowing, or jump rope, so monostructural work is absent.

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