What is a good score for Engine No 9?

Engine No 9 scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Engine No 9 score?

A good Engine No 9 score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Engine No 9?

Your Engine No 9 approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Engine No 9?

Engine No 9 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Engine No 9 work?

Engine No 9 primarily works the muscles involved in Medicine Ball Sit-Up, Wall Ball, Push Press. This workout develops muscular endurance.

Engine No 9 WOD - Scaling & Strategy

Workout Description

Warm Up SOP plus: 200 m run 20 hanging knee raises x2Strength/Skill:push press development work to a heavy single!!! Metabolic Conditioning: 50 wallballs 40 medball lunge 30 medball atomic sit ups 20 cal row 30 medball atomic sit ups 40 medball lunge 50 wallballs Wallballs @20/14

Why This Workout Is Hard

The palindrome chipper totals 260+ reps of medball work with wallballs bookending both ends. Opening with 50 wallballs taxes quads and shoulders immediately, then 40 lunges compound that leg fatigue. Finishing with another 40 lunges and 50 wallballs when already exhausted is brutal. Post-push-press shoulder pre-fatigue makes the wallballs harder. High volume, significant cumulative fatigue, and a 20-30 minute time domain push this to Hard.

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): Enormous total volume — 100 wallballs, 80 medball lunges, 60 atomic sit-ups, and a row — demands sustained muscular endurance across legs, core, and shoulders throughout the palindrome chipper.

Endurance (6/10): The high-volume chipper with 20 cal row and continuous medball movements sustains cardiovascular demand over a long effort. Running in the warm-up adds to the aerobic requirement throughout the session.

Strength (6/10): The push press heavy single is a true max-effort strength test. The metcon uses moderate medball loads that don't challenge maximal force but the heavy single elevates this domain significantly.

Power (6/10): Push press is inherently explosive, requiring hip and shoulder drive. Wallballs also demand powerful hip extension on every rep. The combination of barbell pressing and repeated wall ball throws drives meaningful power output.

Flexibility (4/10): Wallballs demand squat depth and thoracic extension, lunges require hip flexor range, and atomic sit-ups challenge core and hip mobility. Moderate but recurring flexibility demands throughout.

Speed (4/10): The palindrome chipper rewards efficient pacing over fast cycling. Transitions between movements matter, but the sheer volume discourages sprinting. Steady, sustainable effort is the primary strategy here.

Attribute	Score	Explanation
Endurance	6/10	The high-volume chipper with 20 cal row and continuous medball movements sustains cardiovascular demand over a long effort. Running in the warm-up adds to the aerobic requirement throughout the session.
Stamina	9/10	Enormous total volume — 100 wallballs, 80 medball lunges, 60 atomic sit-ups, and a row — demands sustained muscular endurance across legs, core, and shoulders throughout the palindrome chipper.
Strength	6/10	The push press heavy single is a true max-effort strength test. The metcon uses moderate medball loads that don't challenge maximal force but the heavy single elevates this domain significantly.
Flexibility	4/10	Wallballs demand squat depth and thoracic extension, lunges require hip flexor range, and atomic sit-ups challenge core and hip mobility. Moderate but recurring flexibility demands throughout.
Power	6/10	Push press is inherently explosive, requiring hip and shoulder drive. Wallballs also demand powerful hip extension on every rep. The combination of barbell pressing and repeated wall ball throws drives meaningful power output.
Speed	4/10	The palindrome chipper rewards efficient pacing over fast cycling. Transitions between movements matter, but the sheer volume discourages sprinting. Steady, sustainable effort is the primary strategy here.

Attribute

Score

Explanation

Endurance

6/10

The high-volume chipper with 20 cal row and continuous medball movements sustains cardiovascular demand over a long effort. Running in the warm-up adds to the aerobic requirement throughout the session.

Stamina

9/10

Enormous total volume — 100 wallballs, 80 medball lunges, 60 atomic sit-ups, and a row — demands sustained muscular endurance across legs, core, and shoulders throughout the palindrome chipper.

Strength

6/10

The push press heavy single is a true max-effort strength test. The metcon uses moderate medball loads that don't challenge maximal force but the heavy single elevates this domain significantly.

Flexibility

4/10

Wallballs demand squat depth and thoracic extension, lunges require hip flexor range, and atomic sit-ups challenge core and hip mobility. Moderate but recurring flexibility demands throughout.

Power

6/10

Push press is inherently explosive, requiring hip and shoulder drive. Wallballs also demand powerful hip extension on every rep. The combination of barbell pressing and repeated wall ball throws drives meaningful power output.

Speed

4/10

The palindrome chipper rewards efficient pacing over fast cycling. Transitions between movements matter, but the sheer volume discourages sprinting. Steady, sustainable effort is the primary strategy here.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Engine No 9

Training Profile

Generate Similar WODs

Analyze Any WOD