Workout Description

Why This Workout Is Hard

This workout combines high volume (330 total reps) with significant grip-intensive movements creating severe fatigue accumulation. Three rounds of pull-ups followed immediately by toes-to-bar will devastate grip strength, while the continuous nature (3 rounds for time) prevents meaningful recovery. The rep counts (30-50 per movement) push well beyond typical CrossFit volumes. Most athletes will need extensive scaling or rest breaks to complete as prescribed.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 19:30-21:00
• Intermediate: 22:30-24:00
• Beginner: >38:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across multiple muscle groups - 150 step ups, 90 pull-ups, 150 wall balls, 90 toes to bar, 150 double unders, 90 burpees tests muscular endurance limits.
• Endurance (8/10): Three rounds of high-volume mixed movements with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (6/10): High volume format demands efficient movement transitions and sustainable pacing to maintain output across all three rounds.
• Power (5/10): Wall balls, double unders, and burpees require explosive hip extension and coordination, mixed with grinding movements.
• Flexibility (4/10): Toes to bar and step ups require good hip and shoulder mobility, while other movements demand moderate range of motion.
• Strength (3/10): Primarily bodyweight and light wall ball movements focus on strength endurance rather than maximal force production.

Movements

• Wall Ball
• Burpee
• Step-Up
• Toes-to-Bar
• Pull-Up
• Double-Under

Scaling Options

Reduce to 2 rounds for newer athletes. Step-ups: use 20/16 box or step down instead of jumping down. Pull-ups: banded assistance, ring rows, or reduce to 15-20 reps. Wall balls: 14/10 lb ball or 9-foot target. Toes-to-bar: knees-to-chest, hanging knee raises, or V-ups. Double unders: 100 single unders or 25 DUs. Burpees: step back/forward or reduce to 20 reps.

Scaling Explanation

Scale if you can't do 10+ consecutive pull-ups or 15+ unbroken toes-to-bar when fresh. Priority is maintaining movement quality and consistent pace over 20-25 minutes rather than grinding to failure. Athletes should finish each movement within 3-4 minutes max to preserve intended stimulus.

Intended Stimulus

Moderate to long time domain conditioning workout targeting the glycolytic and oxidative energy systems over 20-30 minutes. Primary challenge is muscular endurance and mental resilience across high-volume bodyweight movements. Tests ability to maintain consistent pace through upper body pulling fatigue and cardiovascular demand.

Coach Insight

Pace conservatively on round 1 - this is a grinder, not a sprint. Break step-ups into manageable sets early (25-25 or 20-15-15). Pull-ups will be the limiting factor - consider smaller sets from the start (6s and 5s). Wall balls should be mostly unbroken if paced right. Break toes-to-bar before grip fails - quick singles work well. Double unders in 2-3 sets max. Burpees are about steady rhythm, not speed. Focus on breathing and chalk management between movements.

Benchmark Notes

This is a chipper-style workout with 6 movements across 3 rounds. Movement analysis: Step Ups (24/20): 1.5 sec/rep fresh, Wall Balls: 2.5 sec/rep fresh, Pull Ups: 1.5 sec/rep fresh, Toes to Bar: 2 sec/rep fresh, Double Unders: 0.5 sec/rep fresh, Burpees: 4 sec/rep fresh. Round 1 (fresh state): Step Ups 75s + Wall Balls 125s + Pull Ups 45s + Toes to Bar 60s + Double Unders 25s + Burpees 120s = 450s base + 30s transitions = 480s. Round 2 (1.15x fatigue): Step Ups 86s + Wall Balls 144s + Pull Ups 52s + Toes to Bar 69s + Double Unders 29s + Burpees 138s = 518s + 30s transitions = 548s. Round 3 (1.3x fatigue with cumulative grip/leg fatigue): Step Ups 98s + Wall Balls 163s + Pull Ups 59s + Toes to Bar 78s + Double Unders 33s + Burpees 156s = 587s + 30s transitions = 617s. Total elite time: 480 + 548 + 617 = 1645s. Adding set breaking and rest periods for intermediate athletes: +15% for recreational pacing and longer transitions brings L5 to 1440s. Distribution uses 15-25% spreads typical for long mixed-modal workouts.

Modality Profile

4 gymnastics movements (Pull-Up, Toes-to-Bar, Double-Under, Burpee) and 2 weightlifting movements (Step-Up, Wall Ball) out of 6 total movements. 4/6 = 67% G, 2/6 = 33% W, 0% M.