Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy dumbbell snatches with high-skill HSPU and high-volume wall balls across 5 rounds with no built-in rest. The 50/35lb snatches will tax grip and shoulders early, making the 9 HSPU significantly harder under fatigue. The 18 wall balls per round (90 total) create substantial leg fatigue that compounds across rounds. The continuous nature with movement interference makes this challenging for average athletes.

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 (8/10): High volume of upper body pressing (45 HSPU total) and repetitive snatching will heavily tax muscular endurance, particularly shoulders and grip.
• Endurance (7/10): Five rounds of continuous work with moderate rep ranges creates significant cardiovascular demand, especially with the metabolic stress from wall balls and snatches.
• Power (7/10): Alternating power snatches are explosive by nature, wall balls require hip drive and power output, creating significant power demands throughout.
• Flexibility (6/10): HSPU demand significant shoulder mobility, snatches require overhead flexibility, and wall balls need decent squat depth and thoracic extension.
• Speed (6/10): Five rounds format encourages steady pacing with minimal rest. Transition efficiency between three distinct movement patterns becomes crucial for time.
• Strength (4/10): Moderate dumbbell load and bodyweight HSPU require decent strength but not maximal effort. Wall balls add some load component.

Movements

• Wall Ball
• Dumbbell Snatch
• Handstand Push-Up

Benchmark Notes

This workout consists of 5 rounds of 6 DB alternating power snatches (50/35), 9 HSPU, and 18 wall balls (20/14). I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - DB Alternating Power Snatches (50/35): 2.5-3 sec per rep fresh, alternating reduces setup time - HSPU: 8-12 sec per rep in complex workouts (high skill, overhead fatigue) - Wall Ball (20/14): 2-3 sec per rep fresh Round-by-Round Breakdown: Round 1 (fresh): 6 snatches (18s) + 9 HSPU (72s) + 18 wall balls (36s) + transitions (15s) = 141s Round 2 (1.1x fatigue): 6 snatches (20s) + 9 HSPU (79s) + 18 wall balls (40s) + transitions (15s) = 154s Round 3 (1.2x fatigue): 6 snatches (22s) + 9 HSPU (86s) + 18 wall balls (43s) + transitions (15s) = 166s Round 4 (1.3x fatigue): 6 snatches (23s) + 9 HSPU (94s) + 18 wall balls (47s) + transitions (15s) = 179s Round 5 (1.5x fatigue): 6 snatches (27s) + 9 HSPU (108s) + 18 wall balls (54s) + transitions (15s) = 204s Total for elite athlete: ~844s (14:04) This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 at 930-1050s. However, this workout has fewer total reps (165 vs 300) but includes challenging HSPU which significantly slow the pace. The HSPU create major bottlenecks and require frequent set breaking. Adjusting from Kelly anchor: Kelly L10 is 990s average. This workout has roughly 55% of Kelly's volume but HSPU are much more demanding than box jumps. Estimating 60% of Kelly's time due to lower volume but higher skill demand. Final targets - L10: 360s (6:00), L5: 600s (10:00), L1: 1080s (18:00)

Modality Profile

3 movements total: Dumbbell Alternating Power Snatch (W), Handstand Push-Up (G), Wall Ball (W). Two weightlifting movements and one gymnastics movement results in 67% weightlifting and 33% gymnastics.