This is a 5-round workout combining running, weighted step ups, and wall balls. Round 1 baseline times: 400m run (90 sec), 30 step ups with DBs (75 sec at 2.5 sec/rep), 30 wall balls (75 sec at 2.5 sec/rep), plus transitions (15 sec total) = 255 sec. Applying round-based fatigue: Round 1 (255s), Round 2 (1.05x = 268s), Round 3 (1.15x = 293s), Round 4 (1.25x = 319s), Round 5 (1.35x = 344s). Total time = 1479 seconds. Added 10% buffer for set breaking on step ups and wall balls in later rounds. L5 median set at 1020 seconds (17 minutes), with elite performers (L10) completing in 12 minutes and beginners (L1) taking 28 minutes.
This is a 5-round workout combining running, weighted step ups, and wall balls. Round 1 baseline times: 400m run (90 sec), 30 step ups with DBs (75 sec at 2.5 sec/rep), 30 wall balls (75 sec at 2.5 sec/rep), plus transitions (15 sec total) = 255 sec. Applying round-based fatigue: Round 1 (255s), Round 2 (1.05x = 268s), Round 3 (1.15x = 293s), Round 4 (1.25x = 319s), Round 5 (1.35x = 344s). Total time = 1479 seconds. Added 10% buffer for set breaking on step ups and wall balls in later rounds. L5 median set at 1020 seconds (17 minutes), with elite performers (L10) completing in 12 minutes and beginners (L1) taking 28 minutes.
