Workout Description

Why This Workout Is Very Hard

A short 12-minute window with high volume wall balls, a large set of double-unders, and an advanced gymnastics capstone creates a demanding blend of stamina and skill. Many athletes will spend most of the time on the wall balls and rope, while elites push into muscle-ups or beyond. The skill ceiling and muscular endurance requirements make this very hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume squatting and shoulder throughput from 150 wall balls plus sustained rope work test muscular endurance heavily.
• Speed (6/10): Efficient cycling and quick transitions are rewarded, yet excessive sprinting early can backfire due to volume accumulation.
• Endurance (6/10): Twelve minutes of near-continuous movement with elevated heart rate, especially through large wall-ball sets and steady double-unders.
• Power (5/10): Explosive hip extension for wall balls and powerful pull/dip phases on muscle-ups demand repeated power output.
• Flexibility (3/10): Requires functional mobility for full-depth squats and shoulder/rib cage positioning for efficient wall balls and stable muscle-ups.
• Strength (2/10): No heavy external loads; strength is not the limiter beyond basic capacity to drive the ball to target repeatedly.

Scaling Options

Scale to: 12-min AMRAP — 100 Wall Balls (14/10), 150 Single-Unders, 30 Jumping Pull-Ups + 30 Ring Dips • 12-min AMRAP — 120 Wall Balls (20/14), 90 Single-Unders, 30 Jumping Muscle-Ups • 12-min AMRAP — 150 Wall Balls (20/14), 90 Double-Unders, 30 Chest-to-Bar Pull-Ups + 30 Ring Dips

Scaling Explanation

These options preserve the triplet structure and stimulus by adjusting volume and skill so athletes keep moving, reach the rope under fatigue, and finish with an attainable pulling/dipping progression.

Intended Stimulus

A front-loaded wall-ball grind that forces controlled breathing and deliberate sets, transitioning into steady, unbroken double-unders if possible. If you reach muscle-ups, aim for composed singles or small sets with quick resets. The workout should feel like sustained, uncomfortable pacing with a late high-skill push rather than a full sprint.

Coach Insight

Break wall balls before you’re forced to. Planned sets (e.g., 30-30-20-20-20-15-15) beat late no-reps. Your one big tip: Keep rest short and consistent. Ten-second breaks feel long—use five-second counts. Common mistakes: Opening with max wall-ball sets, sloppy depth/target no-reps, and rushing into double-unders without composure. If you reach muscle-ups, stick to quick singles early.

Benchmark Notes

Score is total reps completed in 12 minutes. Hitting 150 reps means finishing wall balls. 240 reps indicates completing wall balls and double-unders. 270 reps is a full round, and anything above that means starting a second round of wall balls. Use the tiers to gauge pacing and scaling.

Modality Profile

Most time is spent on wall balls (loaded ball to high target), a weightlifting-type movement, followed by significant rope work as monostructural cardio. Muscle-ups add a substantial gymnastics element for advanced athletes. The split reflects typical time expenditure for intermediate athletes.

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