Workout Description

Why This Workout Is Very Hard

High total volume with advanced skill demands: 128 wall balls, 64 shuttle lengths with constant turning, and 16 rope climbs under fatigue. The workload climbs to a peak and descends, pushing pacing, grip, and breathing. Most athletes battle the cap; top athletes sustain unbroken wall-balls, crisp transitions, and consistent rope climb cadence.

Benchmark Times for Quarterfinals 22.3

• Elite: <16:00
• Advanced: 18:00-19:00
• Intermediate: 20:00-21:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated wall balls and rope climbs under fatigue require muscular endurance of legs, core, and grip. Success hinges on maintaining sets and efficient technique late in the workout.
• Endurance (7/10): Frequent shuttle lengths and sustained work across 15–25 minutes tax aerobic capacity. Heart rate stays elevated while turns disrupt rhythm, demanding steady breathing and repeatable pacing across the pyramid.
• Speed (6/10): Fast transitions and tight shuttle turnarounds matter. Top times come from quick cycling on wall balls and smooth rope ascent-descent tempo without long chalk breaks.
• Power (4/10): Wall balls need explosive hip extension and accurate release. Rope climbs benefit from a strong jump and aggressive stand, but the workout is more volume than peak power.
• Strength (2/10): External loading is moderate and bodyweight climbs are not maximal strength. Strength matters for a solid rope clamp and powerful squat-throw, but capacity outweighs max force production.
• Flexibility (2/10): Requires functional range through squat depth, shoulder flexion, and overhead position for wall balls, plus hip and ankle mobility for rope clamp. No extreme mobility demands.

Movements

• Shuttle Run
• Rope Climb
• Wall Ball Shot

Scaling Options

Scale to: 14/10 lb (or 12/8) wall ball and lower target • 50–75% shuttle volume or 10 m lengths • 12-ft rope climbs, foot-assisted climbs, or 1–2 rope pulls per climb

Scaling Explanation

These options preserve the triplet’s pacing and skill intent while adjusting load, distance, and rope complexity so athletes keep moving, practice mechanics, and finish near the intended time domain.

Intended Stimulus

Midline-braced, steady grind with brief surges. You should breathe hard but stay in control, keeping wall balls in manageable sets, shuttles at a consistent pace, and rope climbs precise. The peak set (32/16/4) should feel tough but sustainable, with a composed descent and a strong push to the finish.

Coach Insight

Open with smaller wall ball sets than you think. Keep shuttle turns low and efficient, no wasted steps. Rope climbs: lock your feet quickly, stand tall, minimal pulls. Most important: protect the peak. Arrive at 32/16/4 composed, not redlined. Avoid death rests on the rope—short chalk, then go. Missed foot clamps cost minutes.

Benchmark Notes

Use the times to gauge pacing goals. If you’re near the 20–22 minute range, break wall balls early and keep rope climbs steady. Advanced athletes target sub-18 by minimizing breaks and fast, safe transitions. Hitting the cap means reduce rests or scale skill/volume next time.

Modality Profile

Shuttle running and frequent turnarounds dominate working time (monostructural ~45%). Wall balls contribute consistent external-load squatting and throwing (~30%). Rope climbs are fewer reps but high-skill and grip-intensive gymnastics (~25%), especially impactful late under fatigue.

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