Workout Description

Why This Workout Is Very Hard

High-volume, low-complexity couplet with a punishing pace demand. 150 wall balls tax leg and shoulder stamina, while 150 lateral burpee box jump-overs drive heart rate to the red zone and demand constant movement. Load and skill are moderate, but the sheer volume and 20-minute cap create a brutal aerobic-stamina test with minimal recovery.

Benchmark Times for Quarterfinals 24.2

• Elite: <15:00
• Advanced: 16:00-17:00
• Intermediate: 17:30-18:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 150 squat-and-throw reps and 150 burpee box efforts require muscular endurance in legs, hips, and shoulders. Success hinges on maintaining large sets and consistent burpee mechanics under fatigue.
• Endurance (8/10): Sustained elevated heart rate for 16–20 minutes with no true rest. Continuous movement on burpees and long wall-ball sets challenge aerobic capacity and breathing control throughout all three rounds.
• Speed (5/10): Faster cycle rates and quick transitions pay off, yet sustainable pacing is more important than sprinting due to total volume and duration.
• Power (4/10): Explosive hip drive on wall balls and repeated jump efforts matter, but output is tempered by the long duration and pacing needs.
• Strength (2/10): Loads are moderate and not limiting for most. Strength only matters insofar as it supports repeated squatting and accurate wall-ball throws under fatigue.
• Flexibility (2/10): Requires full-depth squats and stable overhead positions for wall balls, plus safe hip/knee flexion for box jumps. No extreme ranges or complex mobility demands.

Movements

• Lateral Burpee Box Jump-Over
• Wall Ball Shot

Scaling Options

Scale to: 35 Wall Balls (20/14) + 35 Lateral Burpee Step-Overs (20/16 in) • 50 Wall Balls (14/10) + 50 Lateral Burpee Box Jump-Overs (20/16 in) • 3 rounds of 40 Wall Balls (14/10) + 30 Lateral Burpee Step-Overs (20/16 in)

Scaling Explanation

Adjusting reps, ball weight, and box height/step-overs preserves the constant-movement stimulus and squat/burpee volume while matching capacity and maintaining safe mechanics under fatigue.

Intended Stimulus

A steady grind with controlled breathing and minimal resting. Wall balls should be done in big, manageable sets with quick resets; burpee box jump-overs should stay smooth and unbroken, never frantic. The goal is consistent round times, even as fatigue mounts, avoiding redlining in round one and collapsing in round three.

Coach Insight

Pace the first round like you must immediately repeat it. Aim for repeatable wall-ball sets (e.g., 25-15-10) and a burpee cadence you can hold. One tip: Keep moving on burpees—no pauses on the floor or top. Step or turn efficiently. Avoid opening unbroken if it spikes heart rate, sloppy squats/no-reps, and staring at the ball or box between reps.

Benchmark Notes

Times reflect total completion including transitions. Finishing under 18 minutes is solid; under 16 minutes is elite. If you’re time-capped, record total reps. Use this to set pacing targets per round and decide whether to break wall balls or adjust burpee cadence.

Modality Profile

The majority of time is spent on lateral burpee box jump-overs (gymnastics). Wall ball shots count as weightlifting with a light implement but significant volume. No monostructural elements are included, and the workout alternates between bodyweight conditioning and loaded squatting/throwing.

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