Workout Description

Why This Workout Is Hard

While the movements are challenging, several factors make this manageable: 1) Team format means significant rest between efforts 2) Built-in 1-minute rest periods 3) Light-to-moderate loads that won't cause excessive fatigue 4) Short 1-minute work intervals prevent movement quality breakdown 5) Double-unders at the start when fresh. The combination allows sustained effort without overwhelming fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): One-minute intervals of moderate-load movements challenge local muscular endurance. Multiple rounds and varied movements test full-body stamina across different movement patterns.
• Speed (8/10): One-minute intervals demand quick cycling of movements. Team format encourages faster transitions and higher-intensity work periods.
• Endurance (7/10): 17-minute AMRAP with continuous movement and only brief rest periods creates significant cardiovascular demand. Team format allows some recovery but maintains elevated heart rate.
• Power (7/10): Double-unders, box jumps, and push press are explosive movements. Wall balls require coordinated power output. High-intensity intervals promote power endurance.
• Flexibility (6/10): Wall balls and sumo deadlift high pulls require good hip and shoulder mobility. Box jumps and push press demand ankle and overhead flexibility.
• Strength (4/10): Moderate loads in push press and SDHP require strength, but weights are submaximal. Wall balls and box jumps add bodyweight strength demands.

Movements

• Wall Ball
• Push Press
• Sumo Deadlift High-Pull
• Box Jump
• Double-Under

Scaling Options

Double-Unders: Sub single-unders (2:1 ratio) or alternating single-unders Wall Balls: Reduce weight to 14/10lb or lower target height SDHP: Scale to 35/25lb or substitute dumbbell power cleans Push Press: Reduce to 55/35lb or use dumbbells Box Jumps: Lower height to 20/16in or substitute step-ups Time Domain: Can reduce to 12 minutes for newer athletes Team Size: Can modify to teams of 3-4 with adjusted work periods

Scaling Explanation

Scale if unable to maintain at least 75% of suggested rep targets or if form deteriorates significantly under fatigue. Priority is maintaining consistent movement quality and output across all rounds. Athletes should be able to perform at least 30 single-unders unbroken, 10 wall balls unbroken, and step-ups to target height before attempting Rx. Team score should fall between 800-1200 total reps for scaled versions, 1000-1500 for Rx. Each athlete should feel capable of 2-3 rounds of work with 1:1 work-to-rest ratio.

Intended Stimulus

Moderate-length glycolytic workout (17 minutes) with oxidative system contribution. Primary focus is on sustaining power output across varied movements while managing fatigue. The 1-minute intervals create a predictable work-rest pattern that allows athletes to push intensity while the team format adds strategic complexity. Movement selection combines skill (double-unders), power (wall balls, SDHP, push press), and explosive output (box jumps).

Coach Insight

Each athlete should aim for consistent output across their 1-minute working sets. Target 40-50 double-unders, 15-20 wall balls, 15-18 SDHPs, 12-15 push presses, and 12-15 box jumps per minute. Transition quickly between teammates. Use the rest minute strategically - have the next athlete ready 10 seconds before their round. Common mistakes include rushing early rounds and poor movement efficiency under fatigue. Keep wall balls close to midline, maintain vertical torso on SDHPs, and step down from box jumps if technique deteriorates.

Benchmark Notes

Analysis for team of 5 performing 17-min AMRAP: Per round (5 minutes work + 1 minute rest): - Double-Unders: ~100-120 reps/min for elite, 80-100 intermediate - Wall Balls: ~25-30 reps/min elite, 20-25 intermediate - SDHP: ~25-30 reps/min elite, 20-25 intermediate - Push Press: ~20-25 reps/min elite, 15-20 intermediate - Box Jumps: ~30-35 reps/min elite, 25-30 intermediate Using Fight Gone Bad as closest anchor (430-500 reps L10 individual in 15 min). Adjusting for: - Team format (5 people working simultaneously) - Lighter loads than FGB - Similar movement pattern mix - 17 min vs 15 min (+13% time) Expect elite team (L10) to accumulate: - Round 1: ~450-500 total reps - Round 2: ~425-475 reps (5% fatigue) - Round 3: ~400-450 reps (10% fatigue) Total range for elite team (L10): 1275-1425 reps Scaled down for L5 (median): 800-900 reps L1 (beginner): 400-500 reps Recap: Male L10: 1250+ reps Male L5: 850 reps Male L1: 450 reps Female L10: 1200+ reps Female L5: 800 reps Female L1: 400 reps

Modality Profile

Double-Under and Box Jump are Gymnastics (2/5), Wall Ball and Sumo Deadlift High-Pull and Push Press are Weightlifting (3/5), and no pure Monostructural movements. Rounded to clean numbers: G=40%, M=0%, W=60%

Similar Workouts to Palmer

If you enjoy Palmer, you might also like these similar CrossFit WODs:

• Sixy (84% similar) - 20 min AMRAP 6 DB Alt Arm Snatch 6 Burpees 6 KB Russian Swings 6 Lunges 6 H/R Push ups 6 cal Row* *...
• The Wirtz (84% similar) - 4 Rounds for Time 14 calorie Bike 16 Thrusters (95/65 lb) 10 Kettlebell Swings (53/35 lb) 14 calorie...
• Taters ‘N’ Burpees (84% similar) - For Time 20-18-16-14-12-10-8-6-4-2 reps of: Kettlebell Taters (24/16 kg) 2-4-6-8-10-12-14-16-18-20 r...
• Schwinger (84% similar) - 10 Rounds for Time 10 Kettlebell Swings (24/16 kg) 5 Burpees...
• Open 19.5 (84% similar) - For Time 33-27-21-15-9 reps of: Thrusters (95/65 lb) Chest-to-Bar Pull-Ups Time Cap: 20 minutes...
• Noah (84% similar) - For Time Buy-in: 67 Push-Ups Then, 3 Rounds of: 800 meter Run 23 Pull-Ups 23 Wall Ball Shots 21 Dea...
• Luck of the Leprechaun (84% similar) - 4 Rounds for Time 10 Wall Ball Shots (20/14 lb) 15 Burpees 20 Kettlebell Swings (1.5/1 pood) 25 Doub...
• Regionals 9.3 (Canada East) (84% similar) - 21-15-9 Reps for Time Burpees Kettlebell Swings (1.5 pood) Time Cap: 7 minutes...

These WODs similar to Palmer share comparable training demands, time domains, and movement patterns.