Workout Description

Why This Workout Is Very Hard

Massive total volume with a weight vest: 72 burpees, 234 American kettlebell swings, 189 wall-ball shots, and 1,000 meters of running. Movement complexity is moderate, but sustained overhead and squat cycling under load drive shoulder/leg fatigue and heart rate. Most athletes will need strategic sets and long-term pacing, pushing duration toward 30–45 minutes.

Benchmark Times for TPT9000

• Elite: <23:00
• Advanced: 27:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high total repetitions under a vest demand sustained muscular output in legs, shoulders, and midline. Success hinges on repeatable sets, consistent cycle rates, and minimal rest across many rounds.
• Endurance (6/10): Frequent short runs and constant movement create a high aerobic demand. Heart rate stays elevated for a long time, requiring steady breathing and pacing to avoid redlining across nine taxing rounds.
• Power (5/10): Swings and wall-balls benefit from hip drive and explosive extension, but the long duration prevents maximal power output. You’ll sustain moderate power across many sets.
• Speed (4/10): Short runs and manageable reps invite faster cycles, but the total volume forces restraint. Speed matters on transitions and small sets, not sustained sprinting.
• Flexibility (3/10): Requires solid squat depth, overhead stability, and shoulder mobility for American swings and wall-ball targets. Demands are standard, not extreme, but tight shoulders or hips will be exposed.
• Strength (2/10): Loads are moderate and submaximal. There’s no heavy lifting or maximal strength test—this is about moving light-to-moderate weight many times, not producing high peak force.

Movements

• Kettlebell Swing
• Burpee
• Run
• Wall Ball Shot

Scaling Options

Scale to: No vest • 6 rounds instead of 9 • 6 Burpees / 18 Kettlebell Swings (35/26 lb) / 15 Wall-Balls (14/10 lb to 10/9 ft)

Scaling Explanation

Reducing external load, round count, and per-set reps preserves the movement pattern and stimulus—steady aerobic work with sustainable sets—while keeping mechanics safe and cycle times consistent.

Intended Stimulus

A long, grinding effort with steady heart rate and repeatable sets. The vest should make everything feel heavier and slower, but not unmanageable. You should move almost constantly, avoid failure, and chip away with minimal rest. Aim for consistent rounds, smooth breathing, and clean transitions without sprinting any piece.

Coach Insight

Pace the first three rounds to feel almost too easy. Break early on swings and wall-balls (e.g., 14/12 and 12/9) and keep rests short. Most important: hold a sustainable cadence on burpees—never redline there. Common mistakes: opening unbroken for too long, sloppy squat depth/target hits on wall-balls, and ignoring chalk/grip management for the swings.

Benchmark Notes

Times range from 50 minutes for beginners to around 23 minutes for elite athletes. If you finish under 36 minutes, you’re on track for solid intermediate fitness. Sub-30 is advanced. If you hit the time cap, record total reps completed to track progress.

Modality Profile

Burpees represent the gymnastics component. Running is the monostructural element. Kettlebell swings and wall-balls dominate both time and repetitions, making weightlifting the largest share. Across nine rounds, most athletes will spend the majority of time on swings and wall-balls.

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If you enjoy TPT9000, you might also like these similar CrossFit WODs:

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These WODs similar to TPT9000 share comparable training demands, time domains, and movement patterns.