Workout Description

Metabolic Conditioning Prep:Practice the Forward Roll Prep for the Workout1 Forward Roll1 Wall Climb3 Toes-to-bars3 Box Jumps* Prep as needed.Metabolic Conditioning:Adrian7 Rounds for time-3 Forward Rolls5 Wall walks7 Toes-to-bars9 Box Jumps (30/24 in.)score- time* 25-min. time capProject Ring Work Session #11Skin the cat5 x Jump to Tuck + Holda. Set the Rings to a height where you can use the floor to push off from.b. Hold the Tuck before rotating.c. Scale to attempt to lift one leg off the ground and stabilize with the other.5 x Jump to Skin the Cata. Keeping the Rings at the same height, fully rotate into the full ROM of the movement.b. If you are unable to do so, walk yourself back into the end position with your feet still on the floor. Attempt to take some weight off your legs and hold body weight at the end position.5 x Full Skin the Cata. On high Rings, using full body control, attempt the full movement.b. If this is not possible, keep working on the position you are getting stuck in: the Tuck, the rotation, or simply holding your body weight on the Rings.2 sets of each* Compare to Session #6.

Why This Workout Is Hard

Adrian combines high-skill gymnastics movements (forward rolls, wall walks, toes-to-bars) with explosive power (box jumps) in a 7-round format for time. The skill demand is significant—wall walks and toes-to-bars require shoulder stability and body control under fatigue. While individual rounds are manageable, cumulative fatigue across 7 rounds forces athletes to maintain complex movement patterns when tired. The 25-min cap and moderate rep scheme (35 total reps/round) create sustained intensity without built-in recovery, making this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

  • Stamina (8/10): High volume across multiple movement patterns: 21 forward rolls, 35 wall walks, 49 toes-to-bars, 63 box jumps. Accumulated fatigue across rounds tests muscular endurance capacity substantially.
  • Endurance (7/10): Seven rounds of metabolic work with minimal rest demands sustained cardiovascular output. The 25-minute time cap and continuous cycling through movements creates significant aerobic demand throughout the workout.
  • Power (7/10): Box jumps are explosive movements requiring significant power output. Forward rolls and wall climbs demand dynamic power generation; repeated box jumps across seven rounds test power endurance.
  • Flexibility (6/10): Forward rolls, wall climbs, and toes-to-bars demand moderate shoulder, hip, and spinal mobility. Skin the cat work requires significant shoulder and thoracic flexibility and control.
  • Speed (6/10): For-time format incentivizes quick movement cycling and minimal transitions. Continuous rounds without prescribed rest demand steady pacing and efficient movement transitions throughout.
  • Strength (3/10): Primarily bodyweight movements with minimal external load. Box jumps use bodyweight; wall climbs and toes-to-bars are relative strength movements without heavy resistance.

Movements

  • Forward Roll
  • Wall Walk
  • Toes-to-Bar
  • Box Jump
  • Skin-the-Cat

Modality Profile

All movements are bodyweight gymnastics skills: Forward Rolls, Wall Climbs, Toes-to-Bars, Box Jumps, and Skin the Cat variations on rings. No monostructural cardio or external load weightlifting movements present.

Training Profile

AttributeScoreExplanation
Endurance7/10Seven rounds of metabolic work with minimal rest demands sustained cardiovascular output. The 25-minute time cap and continuous cycling through movements creates significant aerobic demand throughout the workout.
Stamina8/10High volume across multiple movement patterns: 21 forward rolls, 35 wall walks, 49 toes-to-bars, 63 box jumps. Accumulated fatigue across rounds tests muscular endurance capacity substantially.
Strength3/10Primarily bodyweight movements with minimal external load. Box jumps use bodyweight; wall climbs and toes-to-bars are relative strength movements without heavy resistance.
Flexibility6/10Forward rolls, wall climbs, and toes-to-bars demand moderate shoulder, hip, and spinal mobility. Skin the cat work requires significant shoulder and thoracic flexibility and control.
Power7/10Box jumps are explosive movements requiring significant power output. Forward rolls and wall climbs demand dynamic power generation; repeated box jumps across seven rounds test power endurance.
Speed6/10For-time format incentivizes quick movement cycling and minimal transitions. Continuous rounds without prescribed rest demand steady pacing and efficient movement transitions throughout.

Hero WOD- Adrian- RX

Metabolic Conditioning Prep:Practice the Forward Roll Prep for the Workout1 Forward Roll1 Wall Climb3 Toes-to-bars3 Box Jumps* Prep as needed.Metabolic Conditioning:Adrian7 Rounds for time-3 Forward Rolls5 Wall walks7 Toes-to-bars9 Box Jumps (30/24 in.)score- time* 25-min. time capProject Ring Work Session #11Skin the cat5 x Jump to Tuck + Holda. Set the Rings to a height where you can use the floor to push off from.b. Hold the Tuck before rotating.c. Scale to attempt to lift one leg off the ground and stabilize with the other.5 x Jump to Skin the Cata. Keeping the Rings at the same height, fully rotate into the full ROM of the movement.b. If you are unable to do so, walk yourself back into the end position with your feet still on the floor. Attempt to take some weight off your legs and hold body weight at the end position.5 x Full Skin the Cata. On high Rings, using full body control, attempt the full movement.b. If this is not possible, keep working on the position you are getting stuck in: the Tuck, the rotation, or simply holding your body weight on the Rings.2 sets of each* Compare to Session #6.

Difficulty:
Hard
Modality:
G
Your Scores:

Training Profile

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