Workout Description

Why This Workout Is Medium

This workout features moderate skill movements (wall walks, weighted pull-ups) with manageable volume spread across 10 total minutes with built-in rest. The 1-minute caps prevent excessive fatigue accumulation, and 30-second rests allow partial recovery between stations. While wall walks and weighted pull-ups require some skill, the structure keeps intensity controlled. Most average CrossFitters can complete this as prescribed, though some may need to scale the weighted pull-up load.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling and pushing movements will heavily tax muscular endurance, especially with grip fatigue from pull-ups.
• Flexibility (6/10): Wall walks require significant shoulder mobility and overhead positioning, demanding above-average flexibility for safe execution.
• Strength (5/10): Weighted pull-ups at 20/15 lbs add moderate strength demand, while wall walks and bodyweight movements test relative strength.
• Endurance (4/10): Five rounds with rest periods provides moderate cardiovascular demand, but the short work intervals and rest breaks limit pure aerobic stress.
• Speed (3/10): Rest periods allow for recovery between rounds, reducing the need for rapid cycling and emphasizing quality over speed.
• Power (2/10): Movements are primarily strength-endurance based with minimal explosive requirements, focusing on controlled execution rather than speed.

Movements

• Wall Walk
• Push-Up
• Weighted Pull-Up
• Pull-Up

Benchmark Notes

This workout is scored by total reps completed across 5 rounds of alternating upper body strength/endurance intervals. Each round has two 1-minute caps: first for 5 wall walks + max push-ups, second for 5 weighted pull-ups + max pull-ups, with 30-second rests between caps. Movement breakdown per round: - Wall walks: 5 reps at ~8-12 seconds each = 40-60 seconds, leaving 0-20 seconds for push-ups in Round 1 - Push-ups in remaining time: 0-10 reps fresh, declining with fatigue - Weighted pull-ups: 5 reps at ~3-4 seconds each = 15-20 seconds, leaving 40-45 seconds for regular pull-ups - Regular pull-ups in remaining time: 20-25 reps fresh, declining significantly with fatigue Fatigue analysis: - Round 1: Wall walks take most of the minute, maybe 5-10 push-ups; weighted pull-ups leave ~40 seconds for 20-25 pull-ups - Round 2: Wall walks slower (50-65 sec), 0-5 push-ups; pull-up capacity drops to 15-20 reps - Round 3: Wall walks very slow (55-70 sec), 0-3 push-ups; pull-up capacity drops to 12-18 reps - Round 4: Wall walks maximal effort (60+ sec), 0-2 push-ups; pull-up capacity drops to 8-15 reps - Round 5: Wall walks near failure point, 0-1 push-ups; pull-up capacity drops to 5-12 reps Total rep calculation: - Elite (L9-L10): ~360-400 total reps (primarily from pull-ups: 25+20+18+15+12=90, plus 10 wall walks per round=50, minimal push-ups=10) - Advanced (L7-L8): ~300-360 total reps - Intermediate (L5-L6): ~240-300 total reps - Beginner (L1-L2): ~120-180 total reps This workout most closely resembles high-volume gymnastics endurance work. The wall walks act as a significant pre-fatigue element, severely limiting push-up capacity while the weighted pull-ups pre-exhaust grip and lats before max pull-up efforts. The 30-second rests are insufficient for full recovery, creating cumulative fatigue. Final targets: L10: ~400 reps, L5: ~270 reps, L1: ~150 reps

Modality Profile

4 movements total: Wall Walk (G), Push-Up (G), Weighted Pull-Up (W), Pull-Up (G). 3 gymnastics movements (75%) and 1 weightlifting movement (25%).