Workout Description

Why This Workout Is Hard

This workout combines high-volume wall balls (150 total) with challenging eccentric step downs requiring precise control and heavy loading. The 30-second wall ball sets create significant shoulder and leg fatigue, then immediately transition to demanding unilateral movements with 50/35 lb weight plus 5-second eccentric control. The combination of volume, unilateral loading, and required movement quality under accumulated fatigue makes this challenging for most CrossFit athletes.

Benchmark Times for WOD

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-14:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 30 wall balls per round totaling 150 reps tests shoulder and leg stamina, while controlled eccentric step downs challenge unilateral leg endurance.
• Endurance (7/10): Five rounds of wall balls create significant cardiovascular demand, with the eccentric step downs maintaining elevated heart rate throughout the workout.
• Power (6/10): Wall balls are inherently explosive from bottom position to overhead throw, though eccentric step downs are controlled and power-neutral.
• Speed (5/10): Moderate cycling speed needed for wall balls while eccentric step downs require deliberate 5-second tempo, creating mixed pacing demands.
• Strength (4/10): Wall balls with moderate weight and weighted eccentric step downs require decent strength but emphasize endurance over maximal force production.
• Flexibility (3/10): Wall balls demand overhead mobility and full squat depth, while step downs require moderate hip and ankle flexibility for controlled descent.

Scaling Options

Reduce wall ball weight to 14/10 or 10/8 lbs. Lower step down weight to 35/25 or bodyweight only. Use 24' or 20' box height. Reduce to 3-4 rounds or 20 wall balls per round. Allow 3-second eccentric if 5 seconds compromises form.

Scaling Explanation

Scale if you cannot maintain 10+ unbroken wall balls with chosen weight or if step downs cause knee pain/poor control. Priority is movement quality over speed - the eccentric tempo is crucial for stimulus. Goal completion time is 15-25 minutes with consistent pacing.

Intended Stimulus

Moderate-duration conditioning piece lasting 15-25 minutes targeting aerobic capacity with unilateral strength endurance. Primary challenge is maintaining wall ball output while managing leg fatigue from eccentric step downs. Glycolytic-oxidative energy system emphasis.

Coach Insight

Pace wall balls at 80-85% effort to preserve legs for step downs - aim for 2-3 sets per round. Focus on full squat depth and chest-to-wall positioning on wall balls. For step downs, control the 5-second descent by engaging the glute and quad of working leg, avoid 'plopping' down. Switch legs immediately without rest. Expect grip fatigue to compound with leg burn in later rounds.

Benchmark Notes

This is a 5-round workout with 30 wall balls and 10 eccentric step downs per round. Wall balls: 2.5 sec/rep fresh, degrading with fatigue and set breaks. Round 1: 30 reps × 2.5 sec = 75 sec. Round 2: 30 reps × 2.8 sec = 84 sec. Round 3: 30 reps × 3.2 sec = 96 sec. Round 4: 30 reps × 3.6 sec = 108 sec. Round 5: 30 reps × 4.0 sec = 120 sec. Total wall ball time: 483 sec. Eccentric step downs: 5 sec descent per rep as specified, 10 total per round. Each round: 10 × 5 sec = 50 sec base, with minimal fatigue due to controlled nature. Total step down time: 5 × 50 = 250 sec. Transitions between movements: 5 sec per transition × 10 transitions = 50 sec. Round transitions: 10 sec × 4 = 40 sec. Total estimated time for median athlete: 483 + 250 + 50 + 40 = 823 sec. Elite athletes complete in ~9 minutes (540 sec) with efficient pacing and minimal breaks. Novice athletes may take 20-24 minutes (1200-1440 sec) due to frequent wall ball breaks and longer transitions.

Modality Profile

Wall Ball is weighted (W), while both eccentric step downs are bodyweight gymnastics movements (G). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% G and 33% W.