Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy thrusters with high-volume wall balls and double-unders across 9 rounds with no built-in rest. The 115/75lb thrusters become increasingly difficult as shoulder fatigue accumulates from wall balls, while 270 total double-unders demand consistent skill execution under fatigue. The continuous nature prevents recovery, and most athletes will need multiple breaks in later rounds, making this significantly challenging despite manageable individual elements.

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): High volume of thrusters and wall balls will severely tax shoulder, leg, and core muscular endurance over nine rounds.
• Endurance (8/10): Nine rounds of continuous work with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Speed (7/10): Fast cycling between movements and maintaining high turnover on double unders is crucial for competitive times across nine rounds.
• Power (6/10): Thrusters and wall balls both require explosive hip extension, while double unders demand rapid coordination and power output.
• Strength (4/10): Moderate loading on thrusters at 115/75 pounds requires decent strength but not maximal effort for most athletes.
• Flexibility (4/10): Thrusters demand good overhead mobility and ankle flexibility, while wall balls require hip and shoulder range of motion.

Movements

• Wall Ball
• Thruster
• Double-Under

Benchmark Notes

This workout consists of 9 rounds of 5 thrusters (115/75), 10 wall balls (20/14), and 30 double unders. I'll analyze this by breaking down each movement and applying fatigue multipliers across the 9 rounds. Movement Analysis (Fresh State): - Thruster (115/75): 2.5-3 sec per rep at this moderate-heavy load - Wall Ball (20/14): 2.5-3 sec per rep - Double Unders: 0.5 sec per rep when in rhythm Per Round Fresh Times: - 5 Thrusters: 12.5-15 sec - 10 Wall Balls: 25-30 sec - 30 Double Unders: 15 sec - Transitions: 6-10 sec total - Fresh round total: 58.5-70 sec Fatigue Application Across 9 Rounds: - Rounds 1-2: 1.0x multiplier (fresh) - Rounds 3-4: 1.15x multiplier (moderate fatigue) - Rounds 5-6: 1.25x multiplier (significant fatigue) - Rounds 7-8: 1.4x multiplier (heavy fatigue) - Round 9: 1.6x multiplier (maximal fatigue) Movement Interference: - Thrusters after wall balls create significant shoulder/leg fatigue: +20% time penalty - Double unders after leg-intensive work: +15% time penalty - Grip fatigue accumulation across all movements: +10% by final rounds Set Breaking Patterns: - Elite athletes: Thrusters unbroken early, 3-2 splits later; Wall balls 10 early, 6-4 later; DUs mostly unbroken - Intermediate: Thrusters 3-2 throughout; Wall balls 6-4 or 5-3-2; DUs with 1-2 breaks per round - Recreational: Thrusters as singles later; Wall balls 3-3-2-2; DUs with frequent breaks Calculated Round Times by Level: Elite (L10): Rounds 1-2: 60s, 3-4: 70s, 5-6: 75s, 7-8: 85s, 9: 95s = ~360s total Advanced (L8): Rounds 1-2: 70s, 3-4: 80s, 5-6: 90s, 7-8: 100s, 9: 110s = ~420s total Intermediate (L5): Rounds 1-2: 90s, 3-4: 105s, 5-6: 120s, 7-8: 135s, 9: 150s = ~600s total Recreational (L1): Rounds 1-2: 150s, 3-4: 170s, 5-6: 190s, 7-8: 210s, 9: 240s = ~1080s total Anchor Comparison: This workout is most similar to a scaled version of Fran (21-15-9 format) but with 9 equal rounds instead of descending reps, and heavier thrusters (115/75 vs 95/65). The wall balls and double unders add significant volume compared to Fran's pull-ups. Given Fran's L10 anchor of 120-140s and L5 of 320-360s, this workout should be proportionally longer due to the 9-round format and heavier loading, justifying the 360s L10 and 600s L5 targets. Final Targets: L10: 360s, L5: 600s, L1: 1080s

Modality Profile

Three movements: Thruster (W), Wall Ball (W), Double-Under (G). Two weightlifting movements and one gymnastics movement, resulting in 67% weightlifting and 33% gymnastics.