Workout Description

Why This Workout Is Hard

Five rounds of 20 parallettes push-ups and 20 wall balls creates compounding shoulder/triceps fatigue: deep ROM presses immediately precede an overhead throw every round. With no built-in rest, athletes must self-break large sets, slowing cycle time. The rep scheme (100/100 total) drives continuous interference and local muscular failure more than lungs. Expect 14–20 minutes for average athletes, with many needing to reduce ROM or volume. Hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total volume of 100 parallettes push-ups and 100 wall balls heavily taxes pressing and squat stamina. Local muscular fatigue dictates pacing, turning later rounds into small sets and challenging sustained output of chest, triceps, shoulders, and legs.
• Speed (6/10): Sets of 20 encourage fast cycling on wall balls and quick transitions, but push-up fatigue necessitates periodic rest and breaks. Athletes can move briskly early, yet overall speed is constrained by upper-body endurance and pacing.
• Endurance (5/10): Five rounds with continuous movement and repeated wall-ball sets elevate heart rate, but upper-body fatigue from parallettes push-ups forces breaks, making it more intermittent than sustained cardio. Expect a mid-duration effort with moderate aerobic contribution.
• Power (4/10): Wall balls are a ballistic hip-knee-ankle extension with an explosive throw every rep. Push-ups are slower. The workout rewards crisp, powerful wall-ball cycles but isn't dominated by repeated maximal power efforts.
• Flexibility (3/10): Parallettes increase shoulder extension demand at the bottom of the push-up, and wall balls require full-depth squat with overhead reach. Mobility matters for safe positions and efficiency, but requirements are moderate, not extreme.
• Strength (2/10): Loads are light-to-bodyweight: med ball is submaximal and push-ups rely on relative strength. There is no near-max lifting or heavy external load, so strength is a minor component compared to endurance and stamina.

Movements

• Wall Ball
• Push-Up

Scaling Options

- Weight/target adjustments (wall ball): - Rx 20/14 lb to 10'/9'. Scale to 16/12, 14/10, or 12/8 lb. If load is fine but height is limiting, use 9'/8' (or even 8'/7') with same ball. - Push-up modifications: - Remove parallettes → standard floor push-ups (full ROM). - Reduce ROM on parallettes with an abmat between handles. - Elevate hands to a box or bar (choose height that allows sets of 8-12 quality reps). - Knee push-ups or band-assisted bar push-ups for beginners or if shoulder stability is limited. - Neutral-grip DB floor push-ups if wrists/shoulders are sensitive to parallettes. - Volume modifications: - 5 rounds of 15 push-ups + 15 wall balls (75/75 total), or 12/12. - 4 rounds at Rx reps, or 5 rounds with a 12-14 minute AMRAP stop. - Keep per-round work so push-ups are finished in ≤3 sets and wall balls in ≤2 sets. - Time adjustments: - Aim for 2:00-3:00 per round. If round 1 exceeds 3:00, immediately scale load/rep scheme. - Set a hard cap at 18-20 minutes; if you’ll exceed, cut to 4 rounds or reduce reps to 15/15.

Scaling Explanation

- When to scale: - You cannot perform 6-10 strict, full-ROM parallette push-ups fresh, or you drop below sets of 5 by round 2. - Wall balls: you cannot hit 10+ reps consistently at Rx weight/height with full squat depth and target accuracy. - Form deteriorates: elbow flare, worming, missed depth/target, or shoulder/wrist discomfort. - Why and what to prioritize: - Preserve the stimulus: sustainable sets, full ROM, and steady heart rate. Prioritize mechanics and range over Rx loading. - Keep intensity high by minimizing long breaks; choose a scale that keeps push-ups in 2-3 sets and wall balls in 1-2 sets per round. - Target completion and effort: - Advanced: 10-14 minutes. Most: 12-18 minutes when scaled correctly. If projected >20 minutes, reduce load/height and/or reps/rounds. - Effort should feel like 7-8/10—breathing hard but repeatable pace without hitting muscular failure on pressing.

Intended Stimulus

Moderate-duration, high-density push stamina with steady conditioning. Target finish 10-16 minutes for advanced, up to 18 minutes for most when appropriately scaled. Primary energy system: glycolytic with oxidative contribution. Main challenge: local muscular endurance of the pressing chain (chest/shoulders/triceps) and breathing control under cumulative fatigue; secondary challenge is mental pacing to avoid push-up failure.

Coach Insight

- Pacing strategy: - Start conservative on push-ups; never hit absolute failure. Break from round 1 with 1-2 reps in reserve. - Wall balls steady and rhythmic; minimize transition time (3-5 seconds tops). Aim for even or slight negative splits. - If you rest, make it deliberate and short (count 3 deep breaths) rather than long, unplanned breaks. - Movement tips and cues: - Parallette push-ups: Hands under shoulders, neutral/stacked wrists, ribs down, squeeze glutes and quads. Descend until chest passes hand height, elbows 30-45° from torso, press to full lockout. Keep body rigid—move as one plank. Exhale on the press, 1-2 reps in reserve each set. - Wall balls: Full-depth squat, drive with legs first; think "legs throw, arms guide." Keep ball close to face, elbows under. Catch into the squat (use the rebound), eye on target, consistent height (10'/9'). Breathe every rep or every other rep—don’t hold your breath. - Common mistakes to avoid: - Going to failure on push-ups early; worming/loss of midline; flared elbows; shallow ROM. - Muscling the wall ball with arms instead of legs; letting the ball pull you forward; missing depth or target; long, aimless rest with ball at chest. - Rep scheme suggestions: - Advanced: Push-ups 10-10 or 12-8; wall balls unbroken or 12-8/10-10. - Intermediate: Push-ups 8-7-5 or 7-7-6; wall balls 12-8 or 10-10. - Developing: Push-ups 6-6-4-4 or 5x4; wall balls 5x4 or 8-7-5. Lock rest to 5-10 seconds between sets.

Modality Profile

Two unique movements: Push-Up (Gymnastics) and Wall Ball (Weightlifting). No Monostructural. With two modalities, split evenly and round to the nearest 10%: G 50%, W 50%, M 0%.