Workout Description

Why This Workout Is Very Hard

High total volume under load and advanced skill demands drive difficulty. Athletes cover about 2.8 km of med-ball running, complete 140 wall ball shots, and 14 rope climbs. The rope climbs elevate movement complexity, while the 30–45 minute time domain sustains a high aerobic demand. Heavy loaded volume (med-ball runs plus wall balls) pushes fatigue into grip and shoulders.

Benchmark Times for DVB

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 32:30-35:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Long total duration with 2.8 km of med-ball running demands sustained aerobic output and controlled breathing under load. Expect an elevated heart rate for 30–45 minutes with limited opportunities for full recovery.
• Stamina (7/10): 140 wall balls and 14 rope climbs require repeatable submax efforts for shoulders, grip, and midline. Success hinges on keeping sets consistent and managing rest as fatigue accumulates across multiple blocks.
• Power (4/10): Wall balls need hip drive and timing, and rope climbs reward a powerful jump and quick clamp. Power appears in brief bursts rather than sustained outputs due to the workout’s aerobic nature.
• Speed (4/10): There are moments to cycle wall balls and transition quickly, but med-ball runs and rope climbs impose a moderate cadence. Over-speeding early usually leads to grip and shoulder blow-ups later.
• Strength (2/10): No maximal lifting appears; loads are light or bodyweight. Strength shows mainly in rope-climb pulling and holding the medicine ball while running, not in heavy barbell expressions.
• Flexibility (2/10): Standard ranges of motion are required: full-depth squat and overhead reach for wall balls, plus effective foot clamp on the rope. No extreme positions or end-range demands beyond solid basics.

Scaling Options

Scale to: 1000-600-300m runs with 14/10 lb • 8/6/4 wall balls + 12 ft rope or 2 strict rope pulls per climb • 10/9 ft target or lighter ball (14/10 lb)

Scaling Explanation

These options preserve the stimulus—sustained effort, shoulder/grip endurance, and skill—by reducing distance, load, height, or rope difficulty while keeping the work pattern and time domain similar.

Intended Stimulus

A steady, grinding aerobic piece that hammers grip and shoulders while keeping you moving. Runs are sustainable with the ball hugged securely. Wall balls are handled in small, quick sets with short rests. Rope climbs stay smooth and efficient. You should finish breathless but in control, never redlining so hard that form breaks.

Coach Insight

Pace the first mile conservatively; treat it like the buy-in. Settle into repeatable wall ball sets (e.g., 6-4 or 5-5) with quick breaths between. The one tip: climb efficiently—use a strong jump, fast clamp, and two to three quick pulls. Smooth beats fast. Avoid death-gripping the ball and rushing early rope climbs. Excess rest and sloppy foot locks are the biggest time drains.

Benchmark Notes

These time brackets map beginner through elite finishes. If you’re near L5 (around 35 minutes), you’re pacing runs steadily, breaking wall balls smartly, and climbing efficiently. Faster athletes hold quick, small WB sets, minimize transitions, and climb unbroken without grip failure.

Modality Profile

Most time is spent running while carrying a medicine ball, making monostructural efforts dominant. Wall balls constitute the weightlifting component, and rope climbs are the gymnastics element. Although movements repeat across blocks, time distribution skews heavily toward the med-ball runs.

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