Workout Description

Why This Workout Is Medium

This workout combines moderate volume (100 total reps each movement) with bodyweight exercises that create manageable fatigue accumulation. Push-ups on parallettes are slightly harder than regular push-ups, and wall balls will elevate heart rate, but the movements don't significantly interfere with each other. The 5-round structure allows brief recovery between rounds. Most average CrossFitters can complete this as prescribed in 12-15 minutes with appropriate pacing.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume push-ups and wall balls across five rounds will heavily tax upper body pushing stamina and leg endurance.
• Endurance (7/10): Five rounds of continuous bodyweight and weighted movements will elevate heart rate and challenge cardiovascular capacity throughout the workout.
• Speed (6/10): Success depends on maintaining consistent cycling speed through both movements across all five rounds with minimal rest.
• Power (5/10): Wall balls are inherently explosive, requiring power generation from legs and hips to propel the ball to target height.
• Strength (4/10): Wall balls provide moderate loading while parallette push-ups increase difficulty over standard push-ups, creating decent strength demands.
• Flexibility (3/10): Parallette push-ups require greater shoulder and wrist mobility, while wall balls demand overhead and squat flexibility.

Movements

• Push-Up
• Wall Ball

Benchmark Notes

This workout consists of 5 rounds of 20 push-ups on parallettes and 20 wall balls (20/14 lb). I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Push-ups on parallettes: Similar to regular push-ups but with greater range of motion, estimate 1.2-1.5 sec per rep fresh - Wall balls (20/14): Standard wall ball timing of 2-3 sec per rep fresh Round-by-Round Breakdown: Round 1 (Fresh): 20 push-ups × 1.3 sec + 20 wall balls × 2.2 sec = 26 + 44 = 70 sec + 5 sec transition = 75 sec Round 2: Apply 1.1x fatigue = 75 × 1.1 = 83 sec Round 3: Apply 1.2x fatigue = 75 × 1.2 = 90 sec Round 4: Apply 1.3x fatigue = 75 × 1.3 = 98 sec Round 5: Apply 1.4x fatigue = 75 × 1.4 = 105 sec Total for elite (L10): 75 + 83 + 90 + 98 + 105 = 451 sec ≈ 7:30 This workout is most similar to Kelly (5 rounds with wall balls) from the anchor benchmarks. Kelly has L10 at 930-1050 sec for males, but includes 400m runs and box jumps which are more demanding than push-ups. Scaling down proportionally, this workout should be roughly 40-50% of Kelly's time. Adjusting based on Kelly anchor: Kelly L10 = 990 sec average, so this workout L10 ≈ 990 × 0.45 = 445 sec, which aligns well with my calculation of 451 sec. For recreational athletes, expect significant set breaking on push-ups (sets of 5-8) and wall balls (sets of 8-12), plus longer rest periods. L1 athletes might take 2.5x as long as elite. Final targets: L10: 420 sec (7:00), L5: 630 sec (10:30), L1: 1080 sec (18:00)

Modality Profile

Push-Up is a bodyweight gymnastics movement (50%), Wall Ball uses external load making it weightlifting (50%). No monostructural cardio movements present.