Workout Description
3 rounds for total reps (17:00 total time)
1:00 Wall Ball Shots (20/14 lb)
1:00 Sumo Deadlift High Pull (75/55 lb)
1:00 Box Jumps (20 in)
1:00 Push Press (75/55 lb)
1:00 Row (calories)
1:00 Rest
Score is total reps/calories across all three rounds.
Why This Workout Is Hard
Light-moderate loads and simple movements, but sustained for 15 minutes of work with minimal rest. Five stations target different muscle groups while keeping heart rate high. The test rewards pacing, quick transitions, and muscular endurance. High total-rep potential with significant fatigue accumulation makes it challenging for most athletes yet broadly accessible with simple scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total repetitions with light-moderate loads demand muscular endurance in legs, shoulders, and posterior chain while maintaining consistent movement quality across stations.
- Speed (7/10): Quick cycling and fast transitions between stations are rewarded. Short, timed intervals encourage aggressive yet repeatable pace without long pauses.
- Endurance (7/10): Five continuous minutes of work per round with only one minute rest taxes aerobic capacity. Sustained breathing control and heart-rate management drive performance across the three rounds.
- Power (6/10): Explosive triple extension on wall balls, box jumps, and driving phases of SDHP and push press, repeated at submaximal loads for power endurance.
- Strength (3/10): Loads are moderate and not limit-strength based. Strength helps efficiency, but maximal force production is not the limiter in this workout.
- Flexibility (3/10): Requires comfortable depth on wall balls and safe receiving positions on barbell movements, but no advanced range-of-motion demands beyond standard CrossFit positions.
Scaling Options
Scale to: 14/10 lb wall ball, 55/35 lb barbell • 16–18 in box or step-ups • 45 seconds per station with 15 seconds transition if needed
Scaling Explanation
Adjusting load, height, and station duration preserves the workout’s nonstop, high-output stimulus while allowing sustainable mechanics and consistent reps.
Intended Stimulus
This should feel like hard intervals with a repeating, uncomfortable pace. You’re pushing near threshold while keeping reps unbroken or in quick mini-sets. The one-minute rest should let you reset but not fully recover. Aim for consistent round scores within 5–10 reps, with aggressive transitions and controlled breathing.
Coach Insight
Pace the first round at 85–90% and match it on rounds two and three. Plan your breaks: 2–3 quick breaths, then move.
Most important: Transition fast. Don’t waste the first 5–10 seconds of each minute setting up.
Avoid early blow-ups, sloppy SDHP mechanics, and soft lockouts on wall balls and push press—no-reps are costly.
Benchmark Notes
Your score is total reps/calories completed across all three rounds. Beginners often land near 150–210. Intermediate athletes target 240–300. Advanced aim for 330–360, while elite push 400+. Use these ranges to guide pacing and choose scaling that lets you move nearly nonstop with short, planned breaks.
Modality Profile
Each round has five one-minute stations: three weightlifting-based (wall ball, SDHP, push press), one gymnastics/bodyweight (box jumps), and one monostructural (row). Even time per station yields approximately 60% weightlifting, 20% gymnastics, and 20% monostructural.
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