Workout Description

Why This Workout Is Hard

While none of the individual elements are extreme, the combination creates significant challenge. The targeted burpees require precision under fatigue, wall balls tax the legs/shoulders continuously, and double-unders demand skill maintenance when tired. The high rep scheme with minimal transition time means sustained output. Most athletes will finish, but maintaining intensity across all movements for 3 rounds will be challenging within the time cap.

Benchmark Times for I’ll Float 2

• Elite: <5:20
• Advanced: 6:00-6:40
• Intermediate: 7:20-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 135 total reps of wall balls plus burpees tax shoulder and leg endurance, while 270 double-unders challenge calf and forearm stamina.
• Speed (8/10): Fast transitions and quick cycling of movements, especially double-unders, are crucial for beating the 12-minute time cap.
• Endurance (7/10): High-rep double-unders combined with burpees and wall balls create sustained cardiovascular demand across three rounds, requiring significant aerobic capacity.
• Power (6/10): Wall balls are inherently power movements, requiring explosive hip and shoulder drive. Burpees to target add power demand.
• Flexibility (4/10): Wall balls demand overhead mobility and squat depth, while burpees require hip flexion and shoulder mobility.
• Strength (3/10): Moderate load wall balls (30/20lb) require some strength, but movements are primarily submaximal with focus on repetition.

Movements

• Burpee
• Wall Ball
• Double-Under

Scaling Options

Burpees: Remove target requirement or step back instead of jump back. Wall Balls: Reduce weight to 20/14 or 14/10 lb, lower target height 6-12 inches, or reduce reps to 20. Double-Unders: Sub 45 single-unders or 30 alternating foot jumps per 30 double-unders. For significant scaling, consider 2 rounds instead of 3, or cap at 10 minutes.

Scaling Explanation

Scale if unable to perform 10+ unbroken double-unders, if wall ball shots consistently miss target height, or if burpees take longer than 2-3 seconds each. Prioritize full range of motion on wall balls and proper burpee form over speed. Athletes should finish between 8-12 minutes - if projected time is over 12 minutes, reduce volume or modify movements. Goal is to maintain consistent movement with no extended breaks.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with mixed modal demands. Primary focus is on sustained power output and cardiorespiratory endurance. The burpee target adds precision under fatigue, while wall balls test midline stability and overhead endurance. Double-unders create skill demand when breathing is challenged.

Coach Insight

Break burpees into sets of 5-6 from the start to maintain accuracy on targets. For wall balls, sets of 10-15 early, transitioning to sets of 5-8 as fatigue sets in. Keep chest tall and maintain full hip extension. Double-unders should be broken into sets of 30-45 when fresh, dropping to sets of 15-20 later. Quick transitions between movements are crucial. Most athletes fade significantly in round 3 - save something for the final push.

Benchmark Notes

This workout combines burpees, wall balls and double-unders in a 3-round format. Let's break it down: Closest benchmark comparison is Annie (50-40-30-20-10 DUs + sit-ups) which takes L10: 300-360s, L5: 480-600s, L1: 780-960s. This workout has similar volume but more demanding movements. Per round breakdown (elite pace): - 15 Burpees: 15 × 3.5s = 53s - 30 Wall Balls: 30 × 2.5s = 75s - 90 Double-Unders: 90 × 0.5s = 45s - Transitions: 2 × 5s = 10s Base round time: ~183s Fatigue multipliers: - Round 1: 183s (1.0x) - Round 2: 201s (1.1x) - Round 3: 220s (1.2x) Total elite time: ~604s (just over 10 minutes) Adjusting for skill levels: L10 (Elite): 320s (5:20) L5 (Intermediate): 480s (8:00) L1 (Beginner): 720s (12:00) Female adjustments: - Wall balls are heavier relative to capacity (+10%) - Burpees slightly slower due to strength-to-weight ratio (+5%) - DUs similar efficiency Overall +60s across levels

Modality Profile

Burpees and Double-Unders (2 movements) are Gymnastics (G), while Wall Ball (1 movement) is Weightlifting (W). With 2/3 movements being G and 1/3 being W, rounded to nearest 10%, we get 70/0/30 split.