Workout Description

Why This Workout Is Very Hard

High-rep couplet with a sharp 6-minute cap. 156 total reps demand shoulder and grip stamina, while pull-ups under fatigue require skillful kipping and efficient transitions. Elite athletes sprint unbroken or near-unbroken; most intermediate athletes need planned breaks and risk failing the cap. Load is moderate but cycle speed and skill elevate the difficulty beyond classic benchmark intensity.

Benchmark Times for Regionals 16.3

• Elite: <3:00
• Advanced: 3:30-4:00
• Intermediate: 4:30-4:45
• Beginner: >6:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): A hard sprint with a tight cap. Quick sets, rapid transitions, and minimal chalking/rest are essential for competitive times and maintaining momentum.
• Stamina (8/10): 156 total reps tax local muscular endurance in shoulders, quads, core, and grip. Success hinges on sustaining big sets while minimizing rest and maintaining consistent mechanics.
• Power (6/10): Wall balls need explosive hip drive and crisp rebound; efficient kipping pull-ups rely on dynamic force transfer. Faster cycles reward powerful, snappy reps.
• Endurance (4/10): Short time domain limits pure cardio demand; heart rate spikes, but the aerobic contribution is brief. Most work is fast cycling and breathing control rather than long, steady efforts.
• Strength (2/10): No maximal lifting; wall ball load is moderate and pull-ups are bodyweight. Strength helps hold larger sets and better positions but is not the primary limiter.
• Flexibility (2/10): Standard squat depth and overhead position for the throw, plus hollow/arch shapes for kipping. Requires solid but not extreme range of motion.

Scaling Options

Scale to: 80 Wall Ball Shots (20/14) & 40 Pull-Ups • 104 Wall Ball Shots (16/10 lb to 10/9 ft) & Banded/Jumping Pull-Ups • 104 Wall Ball Shots (14/10 lb to 9/8 ft) & Ring Rows

Scaling Explanation

These options preserve the couplet and sprint feel by adjusting volume, wall-ball load/height, and pull-up difficulty so athletes can keep moving and finish near the intended 3–6 minute window.

Intended Stimulus

Fast, punchy sprint that burns shoulders, legs, and grip. Aim for big but controlled wall-ball sets with minimal rest, then quick, efficient pull-up sets. Breathing stays urgent but steady. The best scores come from consistent, unbroken movement and tight transitions—no wandering, chalking, or wasted time. Push to beat the cap without redlining too early.

Coach Insight

Pace: Open around 75–80% for the first 40–50 wall balls, then use small planned breaks (e.g., 40-30-20-14) to keep breathing under control. One tip: After each break, pick up the ball within three breaths and go. Momentum wins here. Avoid: Giant early sets that spike heart rate, over-chalking before pull-ups, and losing kip rhythm. Break pull-ups before failure; quick 5–10s with short rests beat big sets with long recoveries.

Benchmark Notes

Times reflect completion of all 156 reps. Use these levels to gauge performance: newer athletes will flirt with the 6:00 cap, intermediates finish around 4:30–5:00, and advanced athletes under 3:00–3:30. If you time-cap, record total reps and scale appropriately next session.

Modality Profile

Two movements only: wall ball (weighted) and pull-up (gymnastics). With 104 wall balls, time tilts slightly toward the weighted movement, while the 52 pull-ups drive grip and skill. No monostructural element is present, yielding roughly 55% weightlifting and 45% gymnastics.

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