Workout Description

Why This Workout Is Medium

The loads are light (65/45 lb press, 20/14 lb wall ball) and movements are fundamental. With only 2 rounds, total volume is manageable: 88 push presses, 44 wall balls, 22 pull-ups, 22 HR push-ups. The main limiting factor is shoulder fatigue accumulating across push press, wall ball, and push-ups, but the relatively low rep counts per round allow most average CrossFitters to complete as prescribed in 15-20 minutes.

Benchmark Times for Jonathan Ielpi

• Elite: <5:00
• Advanced: 5:45-6:35
• Intermediate: 7:35-8:40
• Beginner: >17:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep push presses (44 reps), wall balls (22 reps), and push-ups across two rounds heavily tax upper body muscular endurance. Cumulative fatigue across all movements is the primary challenge.
• Endurance (6/10): Two rounds of moderate-to-high rep work with mixed movements creates sustained cardiovascular demand. Not a pure aerobic test, but the volume and transitions keep heart rate elevated throughout.
• Speed (6/10): For-time format incentivizes fast cycling and quick transitions between movements. Managing fatigue while pushing pace across 44 push presses and wall balls is key to a competitive finish time.
• Power (5/10): Push presses and wall ball shots both require hip extension and explosive drive to cycle efficiently. Power output is important for maintaining rep speed, but light loads reduce peak power demands.
• Strength (4/10): Light-to-moderate loads on push press and wall ball require some strength, but weights are sub-maximal. Pull-ups and hand-release push-ups are bodyweight only, limiting true strength demand.
• Flexibility (3/10): Wall ball shots require hip mobility and overhead positioning. Push presses demand shoulder flexibility. Hand-release push-ups require basic thoracic extension. Overall mobility demands are moderate but not extreme.

Movements

• Wall Ball
• Push Press
• Hand Release Push-Up
• Pull-Up

Scaling Options

Weight: Reduce push press to 55/35 lb or even 45/25 lb if 44 reps at Rx weight would take more than 5-6 sets. Wall ball: Drop to 14/10 lb or reduce reps to 16 per round. Pull-ups: Sub jumping pull-ups, banded pull-ups, or ring rows (15 reps). Hand-release push-ups: Perform from knees if needed, maintaining full range of motion. Volume: Reduce to 33/16/8/8 per round or drop to 1 round if the athlete is newer or managing injury. Rep scheme modification: 33-16-8-8 per round keeps the same movement pattern with a more manageable volume for intermediate athletes.

Scaling Explanation

Scale the push press weight if you cannot perform at least 15 unbroken reps at Rx load when fresh — the goal is to keep sets moving, not grinding out singles. Scale pull-ups if you have fewer than 5 strict pull-ups or cannot string together kipping reps safely under fatigue. Scale volume if you anticipate the workout taking over 22-25 minutes — the intended stimulus is a sustained hard effort, not an endurance slog. Prioritize movement quality over Rx weight, especially on push presses where fatigue-driven technique breakdown (excessive lumbar extension, pressing with arms only) creates injury risk. Target completion time is 12-20 minutes. If you're on track to exceed 22 minutes, reduce reps or weight before you start.

Intended Stimulus

Moderate-intensity grinder lasting 12-20 minutes for most athletes. This workout demands a sustained hard effort across two rounds of high-rep barbell, wall ball, and bodyweight movements. The large push press volume is the engine of this workout — expect your shoulders and lungs to be the limiting factor. The primary challenge is conditioning and muscular endurance, with a secondary mental challenge of managing fatigue across the back half of round two. Think 'hard sustained effort' — not a sprint, but never comfortable.

Coach Insight

The 44 push presses are the make-or-break movement. Start conservatively — sets of 10-12 in round one feel easy but will save you in round two. Consider a 12-10-10-12 or 15-10-10-9 scheme rather than going unbroken early. Use a strong dip-drive to save your arms — this is a leg-assisted press, not a strict press. On wall balls, stay consistent with sets of 10-12 and avoid no-reps by hitting full depth and reaching the target. Pull-ups are a short set — go unbroken or 6-5 if needed, but don't waste time here. Hand-release push-ups demand full chest-to-floor contact and a complete lockout — no shortcuts. The biggest mistake athletes make is blowing out on the push presses in round one and then crawling through round two. Treat round one as your warm-up pace and attack round two. Transitions should be sharp — no standing around between movements.

Benchmark Notes

Two rounds of 44 push presses at 65/45 lb, 22 wall balls, 11 pull-ups and 11 hand-release push-ups. L5 (8:40-10 min) breaks the push presses into sets of 15-20 and takes about 4:30 a round. L10 (under 5 min) holds about 2:25 a round.

Modality Profile

4 movements total: Pull-Up and Hand Release Push-Up are Gymnastics (bodyweight); Push Press and Wall Ball are Weightlifting (external load). 2G/2W = 50/50 split.

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