Workout Description
Metabolic Conditioning Prep: Ring Dip Review-
1 set: 15 sec. Dip Support – scale to having one foot on the ground1 set: 15 sec. Bottom of Dip – scale to having one foot on the ground2 reps: 1 Dip Negative – scale to a Negative with one foot on the ground offsetting a bit of weightReview; Ring-Dip Kip2 sets:
3-5 Ring Dips – scale to Jumping Ring Dip + slow Negative Review of the Push Press and ThrusterWith an empty Barbell:5 Front Squats5 Strict Presses5 Push Presses5 ThrustersThen perform:6 Push Presses4 Thrusters*
1-2 sets to get to workout loading (err on the side of lighter). Prep-1 round-10 Wall Balls
8 Push-ups
6 Push Presses
4 Ring Dips2 Thrusters1 Wall Climb* Grab equipment and get set.* take a pee break and then we rock it!
Metabolic Conditioning:
60 Wall Balls (20/14 lb.)
50 Push-ups
40 Push Presses 95/65 lb. RX, 115/75 Comp
30 Ring Dips20 Thrusters10 Wall WalksS
core: Time
Why This Workout Is Hard
This is a descending ladder with moderate-to-heavy loads (95/65 push press, 95/65 thrusters) totaling 190 reps across five movement patterns. The continuous format with no built-in rest creates significant fatigue accumulation. Ring dips and thrusters demand shoulder and leg stability when fatigued. Wall balls and push-ups add volume that compounds shoulder fatigue. Most average athletes will complete this, but pacing strategy becomes critical and many will need to scale loads or movements.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total rep volume (200+ reps) across multiple movement patterns tests muscular endurance, particularly in shoulders, chest, and legs under fatigue.
- Endurance (7/10): For-time format with sustained moderate-to-high intensity across 60 wall balls, 50 push-ups, 40 push presses, 30 ring dips, and 20 thrusters demands significant cardiovascular capacity and aerobic output.
- Speed (6/10): For-time scoring incentivizes quick movement cycling and minimal transitions between exercises; sustained pacing under fatigue is critical for performance.
- Flexibility (5/10): Ring dips, wall balls, and thrusters demand moderate shoulder mobility, hip mobility, and thoracic extension; wall climbs require additional shoulder range.
- Strength (4/10): Moderate barbell loads (95/65 RX) and bodyweight movements require some strength but prioritize muscular endurance over maximal force production.
- Power (4/10): Wall balls and thrusters contain explosive elements, but high rep ranges and fatigue accumulation shift focus toward sustained output rather than peak power.
Movements
- Shoulder Press
- Wall Ball
- Push Press
- Thruster
- Push-Up
- Dumbbell Thruster
- Front Squat
- Wall Walk
- Ring Dip
- Dumbbell Push Press
- Dip Hold
Modality Profile
Workout contains 5 unique movements: Ring Dips (G), Push-ups (G), Push Presses (W), Thrusters (W), and Wall Balls (W). Wall Walks are a gymnastics movement but are counted within the Wall Ball category as a variation. This yields 2 gymnastics movements and 3 weightlifting movements, resulting in a 40/60 split, rounded to 50/50 for clean distribution.
