Workout Description

Why This Workout Is Hard

Light loading and simple movements hide a demanding mix of high-rep squatting, 80 burpees, and 200 meters of resisted bear crawl. Expect sustained breathing and shoulder/quad burn with limited places to rest. The odd-object crawl adds friction and time under tension, pushing total duration toward 25–40 minutes for most, with minimal skill but significant stamina demands.

Benchmark Times for Matt

• Elite: <20:00
• Advanced: 22:00-24:00
• Intermediate: 27:00-31:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume squatting, burpees, and prolonged crawling tax the shoulders, quads, and core, demanding consistent muscular output with little relief across two long rounds.
• Endurance (7/10): Sustained effort for 25–40 minutes with limited opportunities for rest drives the heart rate steadily, especially through burpees and the long bear-crawl segments pushing the wall ball.
• Speed (5/10): There’s room to move quickly on burpees and ball cycling, but the bear crawl and overall volume reward controlled, sustainable speed rather than sprinting.
• Power (4/10): Wall-ball shots and fast burpee cycles have explosive elements, but the workout favors steady, submaximal pacing over repeated maximal power outputs.
• Flexibility (3/10): Full-depth squats and overhead wall-ball positions require functional mobility, but no extreme ranges or advanced positions beyond standard CrossFit movement standards.
• Strength (2/10): Loads are light and the focus is on repeatability rather than max effort. No heavy lifting or maximal pulling/pressing is required to complete the workout.

Scaling Options

Scale to: 6/4 kg ball • 30-30-18 reps per round • 50 m bear crawl (or bear crawl without pushing the ball)

Scaling Explanation

Reducing load, reps, or crawl difficulty preserves the intended steady grind, keeping movement quality high while maintaining stimulus and time domain.

Intended Stimulus

A grindy, sustained effort with small, consistent sets and short breaks. You should breathe hard but never redline, keeping steady mechanics on squats and wall balls while chipping away at burpees. The bear crawl should feel like a controlled march—core tight, shoulders engaged—rather than a scramble, finishing each round with composure.

Coach Insight

Pace the first round at 80–85%. Break squats and wall balls before failure (e.g., 20/10/10 or 15/9). Aim for consistent burpee rhythm and micro-rests on the crawl. Most important: Keep bear-crawl segments short and strict—10–20 meters, shake out, repeat. Common mistakes: racing early burpees, letting the ball drift on the crawl, and overreaching squat sets leading to long rest.

Benchmark Notes

Use these time brackets to gauge performance from beginner (L1) to elite (L9). If you finish near L5, you’re on target for a solid, steady effort. Faster times require unbroken sets, quick burpees, and efficient bear-crawl segments with minimal rest.

Modality Profile

Two of the four movements are bodyweight (burpees and bear crawl), and they consume the most time. Wall-ball goblet squats and wall-ball shots involve external loading, but are relatively quick, leading to a roughly 60% gymnastics and 40% weightlifting split.

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