Workout Description

Why This Workout Is Medium

Large total volume (450 reps) with light loads and basic-to-moderate skills drives a long, grindy effort. Density scores low due to light implements, complexity averages near basic/moderate, and time domain skews 30+ minutes. Applying the heavy-volume modifier (+10%) keeps the overall rating in the upper end of Medium—demanding but accessible with smart pacing.

Benchmark Times for Dempsey

• Elite: <27:00
• Advanced: 29:00-31:00
• Intermediate: 33:00-35:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep pressing and squatting patterns (150 wall balls, 150 push-ups, 150 slams) tax local muscular endurance in shoulders, triceps, and legs.
• Endurance (6/10): Sustained cardio demand across long sets keeps the heart rate elevated for 30–40 minutes, emphasizing aerobic capacity without any dedicated monostructural element.
• Power (5/10): Wall balls and slams are cyclical, ballistically driven reps. Power output matters for efficiency but is moderated by the volume.
• Speed (4/10): Quick cycling helps, yet the sheer volume forces controlled pacing. Transitions are simple, but sprinting is unsustainable.
• Strength (2/10): Implements are light; strength isn’t the limiter. Most athletes will not fail because of max force but from fatigue and pacing.
• Flexibility (2/10): Standard ranges: squat depth, full extension overhead and at lockout. Mobility helps efficiency but isn’t a gating factor.

Movements

• Ball Slam
• Wall Ball Shot
• Med Ball Push-Up

Scaling Options

Scale to: 3 rounds of 35 WB (14/10), 35 incline push-ups, 35 slams (15) • 2 rounds of 50/50/50 (20/14) with knee or elevated push-ups • 20-min AMRAP: 25 WB, 25 push-ups, 25 slams (light)

Scaling Explanation

These options reduce volume and/or loading while preserving the triplet structure and pressing/squat density so athletes maintain the intended long, sustainable grind.

Intended Stimulus

A long, steady grind. Aim for sustainable sets with short, consistent breaks to keep breathing controlled and movement quality high. Shoulders, triceps, and legs will pump, but you shouldn’t redline early. The workout should feel uncomfortable yet manageable, rewarding athletes who manage fatigue and transitions without long rest periods.

Coach Insight

Pace every set from the start—think 10s or 5–10–10–10–5 on wall balls, fast 5s or 10s on push-ups, and crisp 10s on slams. The one tip: cap rest—count down from 5 and go. Avoid opening with huge sets, losing depth/targets on wall balls, and letting push-ups collapse to singles too early.

Benchmark Notes

Use these times to gauge your finish. Hitting L5 means finishing around 35 minutes. If you’re near the cap, reduce reps or weight next time. Elite athletes should close in under 27–29 minutes by holding small, fast sets with minimal rest.

Modality Profile

No monostructural element is present. Med ball push-ups are gymnastics (bodyweight pressing), while wall balls and ball slams are external-load, odd-object weightlifting. With two of the three movements loaded, roughly two-thirds of the time is spent under light implements.

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