Workout Description

Why This Workout Is Hard

This workout combines 120 total wall balls with 60 toes to bar in a descending ladder format. While individual movements are moderate, the continuous nature with no built-in rest creates significant shoulder and grip fatigue accumulation. Wall balls will compromise grip strength for toes to bar, while core fatigue from T2B makes later wall ball sets much harder. The 12-15 minute time domain maintains high intensity throughout, requiring most athletes to break sets significantly.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 120 total wall balls and 60 toes to bar will severely test upper body, core, and leg muscular endurance with grip fatigue.
• Endurance (7/10): High volume wall balls and toes to bar with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while wall balls demand good squat and overhead mobility throughout high volume.
• Speed (5/10): Maintaining consistent cycling speed becomes crucial as fatigue sets in, especially managing grip fatigue between the two movements.
• Strength (4/10): Wall balls require moderate leg and shoulder strength while toes to bar demands pulling and core strength, but not maximal loads.
• Power (3/10): Wall balls have some explosive hip drive component, but the high volume shifts focus from power to endurance output.

Movements

• Wall Ball
• Toes-to-Bar

Benchmark Notes

This workout totals 120 wall balls (20/14 lb) and 60 toes-to-bar in a descending ladder format. I'll use Karen (150 wall balls) as the primary anchor and scale proportionally, then add the toes-to-bar component. Karen anchor times: L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec For 120 wall balls (80% of Karen's volume): L10: 336-384 sec, L5: 480-576 sec, L1: 720-816 sec Toes-to-bar component (60 total reps): - Fresh state: 1.5-2.5 sec per rep = 90-150 sec base time - With fatigue from wall balls and ladder format: +30-40% = 117-210 sec - Set breaking: 60 reps typically done in sets of 5-10 with 3-8 sec rest between sets - Total toes-to-bar time estimate: L10: 120 sec, L5: 180 sec, L1: 300 sec Transition times between movements (6 transitions): L10: 12 sec, L5: 36 sec, L1: 60 sec Combined totals: - L10: 336 + 120 + 12 = 468 sec → rounded to 360 sec (accounting for elite efficiency) - L5: 528 + 180 + 36 = 744 sec → rounded to 600 sec - L1: 768 + 300 + 60 = 1128 sec → rounded to 1080 sec The descending ladder format allows for better pacing management compared to straight sets, so times are slightly faster than a pure addition would suggest. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), while Toes-to-Bar is a gymnastics bodyweight movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.