Workout Description

Why This Workout Is Very Hard

Despite being a team of 3 (allowing rotation and rest), the combination is brutal: two 800m partner carries in a weight vest bookend 150 burpee pull-ups and 150 heavy wall balls. The vest compounds every movement — carries become grueling, burpee pull-ups are taxing with added load, and wall balls demand sustained output. Total volume is enormous even distributed across three athletes, with no true rest built in.

Benchmark Times for Regulators

• Elite: <26:30
• Advanced: 29:30-33:00
• Intermediate: 37:00-41:30
• Beginner: >71:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): 150 burpee pull-ups and 150 wall ball shots totaling 300 reps, plus two partner carries wearing a weight vest, demands extreme muscular endurance across the entire body for an extended duration.
• Endurance (9/10): Two 800m partner carries bookending 300 total reps of burpee pull-ups and wall balls in a weight vest creates sustained cardiovascular demand over a long team effort, heavily taxing aerobic capacity.
• Speed (5/10): Team of 3 allows rotation and pacing strategy, but for-time format incentivizes efficient transitions and cycling speed on burpee pull-ups and wall balls to minimize total time.
• Strength (5/10): Partner carries and weighted vest add meaningful load, and wall balls require leg drive, but the primary stimulus is endurance-based rather than maximal force production.
• Power (4/10): Wall ball shots require repeated hip extension power and burpee pull-ups demand explosive hip drive, but the sheer volume shifts the stimulus away from pure power toward muscular endurance.
• Flexibility (4/10): Burpee pull-ups require shoulder mobility and hip flexor range, wall balls demand deep squat mechanics, and partner carries need postural control, but nothing extreme is required.

Movements

• Wall Ball
• Partner Carry
• Burpee Pull-Up

Scaling Options

Weight Vest: Reduce to 10 lb for all athletes, or remove entirely for newer athletes or those with shoulder/back limitations. Partner Carry: Reduce to 400 meters each carry, or substitute a 400-meter sled drag or sandbag carry (50-70 lb) if carrying a partner is not feasible. Burpee Pull-Ups: Scale to jumping pull-ups or banded pull-ups to maintain the gymnastics stimulus. If pull-up infrastructure is limited, substitute burpee box jump-overs. Reduce total reps to 90-120 (30-40 per person) for teams that are newer or less conditioned. Wall Ball Shots: Reduce load to 20/14 lb or 14/10 lb. Lower the target to 9/8 ft if needed. Reduce total reps to 90-120 to match any burpee pull-up reduction. Volume: For a scaled team, target 90 reps of each movement (30 per person) to preserve the intended time domain and stimulus.

Scaling Explanation

Scale the vest if any athlete has a history of shoulder impingement, lower back issues, or cannot maintain a neutral spine under load during dynamic movements. Scale the partner carry distance or load if any athlete weighs significantly more than their teammates can safely support — safety is non-negotiable here. Scale burpee pull-up volume if the team cannot sustain sets of 5+ with good kip mechanics — sloppy pull-ups over 150 reps invite shoulder injury. The goal is to finish the full workout, including the cash-out carry, in 55 minutes or less with intensity still present at the end. If a team is projected to exceed 60 minutes, reduce rep counts rather than removing movements — preserving the variety and structure of the workout matters more than hitting Rx numbers. Prioritize technique on the carries and pull-ups above all else.

Intended Stimulus

This is a long-duration team grind targeting 35-55 minutes of sustained effort. The weighted vest, partner carries, and high-volume gymnastics and barbell work combine to create a relentless full-body conditioning challenge. Expect a hard, sustained engine demand — this is not a sprint. The primary challenge is mental toughness and team communication under cumulative fatigue. The cash-in and cash-out carries bookend the workout with raw strength and teamwork, while the middle chunk tests muscular endurance and aerobic capacity. Teams should expect burning shoulders, legs, and lungs throughout.

Coach Insight

Strategy starts before the first carry. Assign carry roles based on size and strength — the heaviest or strongest athlete is typically the one being carried first to preserve the most capable mover for later work. Rotate carries every 100-200 meters to manage fatigue. For the 150 Burpee Pull-Ups and 150 Wall Ball Shots, divide reps evenly (50 each) but allow athletes to work simultaneously — one on burpee pull-ups, one on wall balls, one resting and rotating. Small, consistent sets are key: sets of 5-8 on burpee pull-ups and 10-15 on wall balls will outlast athletes who go big early and crash. Never go to failure. Keep transitions tight — the rest period is built into the rotation, so don't add extra downtime. On wall balls, lock in a breathing rhythm and keep the ball close to the body on the catch. For burpee pull-ups, use a controlled kip and avoid muscling up — efficiency matters over 150 reps. Common mistakes: going too hard on the cash-in carry and arriving at the main work already gassed, breaking into sets that are too large early, and poor communication between teammates on rotation timing.

Benchmark Notes

Team of three in 20/14 lb vests: an 800 m partner carry, 150 burpee pull-ups and 150 wall balls at 30/20 lb (shared), then another 800 m partner carry. L5 (41:30-46:30) carries in about 9-10 minutes each way and trades sets of 10. An elite team (under 26:30) carries in about 6 minutes.

Modality Profile

Three movements: Partner Carry (W - weighted carry with external load), Burpee Pull-Up (G - bodyweight gymnastics movement), Wall Ball (W - medicine ball/external load). That gives 2 Weightlifting and 1 Gymnastics, so W: 67%, G: 33%, M: 0%.

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