Workout Description

Why This Workout Is Very Hard

This partner workout totals 200 wall balls, 200 burpees, and 200 pull-ups split across 4 rounds, plus 3200m of running. Even with a partner halving the work, that's still massive volume. Burpees destroy the shoulders and lungs before pull-ups, creating brutal grip and upper-body fatigue. Estimated completion time of 45-70 minutes for average athletes makes this a true endurance and volume test approaching Murph-level demand.

Benchmark Times for GS 24

• Elite: <22:30
• Advanced: 25:30-29:00
• Intermediate: 33:00-37:30
• Beginner: >68:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): 200 wall balls, 200 burpees, and 200 pull-ups across 4 rounds represent massive muscular endurance demands. Upper body pulling, pushing, and leg drive are all taxed to near-exhaustion across the full workout.
• Endurance (9/10): Four rounds of 800m runs combined with high-rep movements create sustained cardiovascular demand over a long duration. The partner format allows brief recovery but total aerobic output remains extremely high.
• Speed (5/10): For-time format incentivizes efficient movement cycling and fast transitions, especially with a partner sharing the run. However, the enormous volume forces pacing strategy over pure sprint-cycling efforts throughout all four rounds.
• Flexibility (3/10): Wall balls require hip mobility and overhead positioning, pull-ups need shoulder range of motion, and burpees demand thoracic extension. Demands are moderate but not extreme across these standard movement patterns.
• Power (3/10): Wall ball shots require some hip extension power, and burpees involve a jump component, but the sheer volume and fatigue shift the stimulus away from explosive power toward grinding muscular endurance output.
• Strength (2/10): Light wall ball load and bodyweight movements require minimal maximal force production. Relative strength endurance matters for pull-ups, but no heavy loading is present to challenge true strength capacity.

Movements

• Wall Ball
• Burpee
• Run
• Pull-Up

Scaling Options

Reduce wall ball weight to 14/10 lbs or sub goblet squats at lighter load. For pull-ups, substitute banded pull-ups, ring rows, or jumping pull-ups. Reduce burpees to 35 per round if volume is overwhelming. Consider reducing to 3 rounds total for newer athletes or those with limited gymnastics capacity. For the run, sub 600m row or 1000m bike erg per round if running is limited by injury.

Scaling Explanation

Scale if you cannot perform at least 5 unbroken pull-ups, struggle to maintain wall ball mechanics past 10 reps, or if the projected time exceeds 75 minutes. Prioritize intensity and movement quality over Rx weight — a scaled athlete moving well and working hard gets far more out of this workout than someone grinding through poor mechanics. The goal is to keep rest periods short and transitions crisp throughout all 4 rounds. If pull-ups are the limiting factor, ring rows are the best sub to preserve the pulling stimulus without stalling the workout.

Intended Stimulus

This is a long-duration, high-volume partner grinder targeting your aerobic engine and mental toughness. Expect a 40-70 minute time domain depending on fitness level. The stimulus is a sustained hard effort — not a sprint, but never comfortable. Partners share the load, so the challenge becomes managing transitions, communication, and keeping each other honest when fatigue sets in. Primary challenges are conditioning and mental fortitude across four brutal rounds of mixed monostructural and gymnastics work.

Coach Insight

Split the work strategically with your partner from the start. For the 800m run, one partner runs while the other rests, or run together and split the wall balls immediately after. On wall balls (50 reps), consider sets of 10-15 each, alternating in chunks — never go to failure. For burpees, a steady 3-5 reps per person rhythm works well; avoid racing early and dying late. Pull-ups are the biggest separator — break early and often (sets of 3-5 if needed) rather than grinding to failure and hanging on the bar. Common mistakes: going out too hot on round 1, poor communication on transitions, and letting rest periods balloon between sets. Designate a 'caller' to keep transitions tight. Save a push for round 4.

Benchmark Notes

Partner workout, four rounds: one partner runs 800 m while the other does 50 wall balls at 20/14 lb, then the team shares 50 burpees and 50 pull-ups. L5 (37:30-42:30) runs each 800 m in about 4 minutes and takes about 5:30 for the shared burpees and pull-ups. L10 (under 22:30) runs near 2:40 and splits the reps in quick sets.

Modality Profile

4 movements total: Run (M), Wall Ball (W), Burpee (G), Pull-Up (G). G=2/4=50%, M=1/4=25%, W=1/4=25%

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If you enjoy GS 24, you might also like these similar CrossFit WODs:

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These WODs similar to GS 24 share comparable training demands, time domains, and movement patterns.