Workout Description

Why This Workout Is Hard

Fifteen minutes keeps the intensity high with little room for recovery. Wall walks demand shoulder strength and control, dumbbell snatches are moderate-load, fast-cycling, and box jump-overs drive heart rate and footwork. It’s accessible but punishing, with cumulative shoulder and calf fatigue. Competitive athletes push nonstop; newer athletes must manage movement efficiency to maintain steady rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Cumulative pressing and midline fatigue from wall walks plus leg/hip stamina on jumps and shoulders on dumbbell snatches require repeated submax efforts without failure across many rounds.
• Endurance (7/10): A steady 15-minute effort elevates heart rate throughout. Box jump-overs create continuous breathing demand, while minimal rest means sustained aerobic work with spikes when transitioning from wall walks to faster movements.
• Power (6/10): Explosiveness in the hip drive for snatches and rebound or fast step mechanics on box jump-overs reward powerful, crisp reps while maintaining control on the wall walks.
• Speed (6/10): Fast cycling on dumbbell snatches and quick, safe box transitions improve scores. Overpacing risks early shoulder fatigue on wall walks, so speed must be balanced with consistency.
• Flexibility (4/10): Shoulder flexion and overhead control for wall walks and snatches require adequate mobility. Hip and ankle range help with efficient box jumping, though extreme flexibility isn’t necessary.
• Strength (3/10): Loads are moderate and bodyweight skills predominate. Strength is present in pressing for wall walks and hip drive for snatches, but maximal force production isn’t the limiting factor.

Scaling Options

Scale to: Wall Walk to Box Pike Walks + DB 35/20 + 20/16 in Step-Overs • 1 Wall Walk + DB 40/25 + 24/20 in Step-Overs • 3 Wall Walks to 6 Hand-Release Push-Ups + DB 35/20 + 20/16 in Box Jump-Overs

Scaling Explanation

These options reduce skill and loading while preserving pressing volume, unilateral hinging, and cyclical footwork so athletes keep moving steadily for the full 15 minutes.

Intended Stimulus

Sustain a brisk, repeatable pace with minimal rest. Wall walks should be smooth, snatches unbroken or in two quick sets, and box jump-overs steady and rhythmic. Breathing should feel controlled but challenged. Aim to keep transitions under five seconds and maintain round times within a tight window from start to finish.

Coach Insight

Open with control on wall walks; treat them as your pacer. Move the dumbbell immediately and keep reps snappy and close to the body. Settle into a rhythm on box jump-overs—no hero jumps early. Your one tip: cap transitions at three breaths. Touch, go. Avoid sloppy wall-walk standards, standing around before snatches, and over-jumping the box early; consistency wins.

Benchmark Notes

Score is total reps completed in 15 minutes. Each round equals 30 reps. Hitting 6 rounds (180 reps) is a solid target for intermediate athletes. Advanced athletes push 8–10 rounds (240–300 reps) by minimizing transitions and keeping wall walks smooth and snatches unbroken.

Modality Profile

Two of the three movements are bodyweight (wall walks and box jump-overs), making gymnastics the dominant element. The dumbbell snatch contributes the weightlifting component. There is no pure monostructural element like running or rowing, though box jump-overs provide a cyclical, cardio-like feel.

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