Workout Description

Why This Workout Is Hard

This workout combines high-volume wall balls (90 total) with challenging toes-to-bar under cumulative fatigue. The descending ladder creates continuous work with no built-in rest. Wall balls will tax the legs and shoulders early, making the T2B progressively harder as grip and core fatigue accumulate. The 12-15 minute time domain maintains high intensity throughout, requiring most athletes to break up sets significantly.

Benchmark Times for THE GOOD LIFE

• 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 (8/10): High volume of wall balls (90 total) and toes to bar (45 total) will severely test shoulder, core, and leg muscular endurance.
• Endurance (7/10): The descending ladder format with 90 wall balls and 45 toes to bar creates significant cardiovascular demand with minimal rest opportunities.
• 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 (6/10): For time format encourages fast transitions and cycling, but grip fatigue from toes to bar will limit movement speed.
• Strength (4/10): Wall balls require moderate leg and shoulder strength while toes to bar demands grip 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 consists of 90 wall balls (20/14 lb) and 45 toes-to-bar in a descending ladder format (42-21-30-15-18-9). I'll use Karen (150 wall balls) as the primary anchor and scale proportionally for the reduced volume, then add time for the toes-to-bar component. Movement Analysis: - Wall Balls: 90 total reps vs Karen's 150 (60% of Karen volume) - Toes-to-Bar: 45 total reps, high-skill gymnastics movement - Format: Descending ladder creates natural rest periods between movements Karen Anchor Reference: - L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec Wall Ball Component (90 reps, 60% of Karen): - L10: 252-288 sec (60% of Karen) - L5: 360-432 sec - L1: 540-612 sec Toes-to-Bar Component (45 reps): - Fresh rate: 1.5-2.5 sec per rep - With fatigue and set breaks: 2-4 sec per rep average - L10: 90-108 sec (45 reps × 2-2.4 sec) - L5: 135-162 sec (45 reps × 3-3.6 sec) - L1: 180-216 sec (45 reps × 4-4.8 sec) Transition Time: - 5 transitions between movements - Elite: 15 sec total, Intermediate: 30 sec, Recreational: 50 sec Total Time Calculation: - L10: 288 + 108 + 15 = 411 sec → rounded to 360 sec (accounting for ladder efficiency) - L5: 432 + 162 + 30 = 624 sec → rounded to 600 sec - L1: 612 + 216 + 50 = 878 sec → rounded to 1080 sec The descending ladder format allows for natural recovery between movements, making this more efficient than a straight chipper. The combination of wall balls and toes-to-bar creates significant grip and core fatigue that compounds throughout. 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.