Workout Description

Why This Workout Is Hard

This partner WOD combines high-skill movements (HSPU) with moderate volume under unique fatigue patterns. The isometric holds create significant shoulder/grip fatigue that compounds across movements. 50 HSPU is substantial volume for average athletes, and single-arm DB work after overhead holds creates cumulative shoulder stress. The partner format provides some recovery, but the holds ensure continuous loading. Most will need to scale HSPU volume or weight selections.

Benchmark Times for Partner WOD III

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume handstand push-ups, wall balls, and single-arm cleans test upper body and grip stamina extensively.
• Endurance (7/10): The 700m run and sustained work periods with partner holds create significant cardiovascular demand throughout the workout.
• Flexibility (7/10): Handstand holds and handstand push-ups require excellent shoulder mobility and overhead positioning throughout.
• Strength (6/10): Handstand push-ups require significant pressing strength, while 50/35lb single-arm cleans demand moderate strength levels.
• Power (5/10): Wall balls and hang power cleans involve explosive hip extension, though tempered by fatigue from partner holds.
• Speed (4/10): Partner format limits cycling speed, but transitions between working and holding positions require efficiency.

Movements

• Wall Ball
• Run
• Dumbbell Hang Power Clean
• Handstand Push-Up

Benchmark Notes

This partner WOD combines high-skill gymnastics, metabolic conditioning, and coordination challenges. Breaking down by movement: 50 Handstand Push-Ups with partner holding handstand - HSPU typically take 8-12 seconds each in complex WODs, but partner format allows active rest. Estimate 3-4 sec per rep with partner coordination = 150-200 seconds. 70 Wall Balls with partner holding medicine ball overhead - Wall balls normally 2-3 sec each, but holding overhead creates significant fatigue. Estimate 3-4 sec per rep = 210-280 seconds. 90 Single-Arm DB Hang Power Cleans (alternating) with partner in front rack hold - Power cleans typically 2-3 sec each, single-arm adds complexity. Estimate 2.5-3 sec per rep = 225-270 seconds. 700m Partner Run - Both partners running together, estimate 2:30-3:30 for recreational to elite levels. Total base time: 585-750 seconds. Adding partner coordination overhead (+15%), transition times between movements (+30-45 seconds), and fatigue accumulation through the workout (+20% on later movements), total estimated range becomes 900-2100 seconds. This aligns with medium-duration partner WODs that combine strength, skill, and endurance elements. The partner format provides some recovery but adds coordination complexity. Elite teams (L9-L10) can maintain efficiency and minimize rest, while recreational teams (L1-L2) will need more frequent breaks and longer transitions. Final targets: L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 2100 sec (35:00).

Modality Profile

4 movements total: Handstand Push-Up (G), Wall Ball (W), Dumbbell Hang Power Clean (W), Run (M). Two weightlifting movements give W the highest percentage at 50%, with G and M each at 25%.