Workout Description
4 minutes:4 Minutes of workWall Ball Shots & Ground to OverheadBoth teammates work at the same time, one person does ground to overhead with Axle Bar. Mens weight is 115# and Ladiess is 75# for RX and Scaled.Each Ground to overhead counts as 1 point.Wall Ball ShotsMen shoot to 10 target20# Wall Ball Shot is worth 1 Point40# Slam Ball Shot is worth 3 Points2 Minute Rest 4 minutes:Single person works at one time.Burpee Pullups - 1 point for everyoneBar Muscle Ups - 3 points for Men, 5 points for LadiesRing Muscle Up - 7 points for Men, 10 points for Ladies2 Minute Rest4 Minutes:10m sled push. One length earns points.Sled with 45# - 1 Point for everyoneSled with 2 x 45# - 3 Points for Men, 4 Points for LadiesSled with 3 x 45# - 5 points for Men, 7 Points for LadiesSled with 4 x 45# - 7 Points for Men, 10 Points for Ladies
Why This Workout Is Hard
Despite built-in 2-minute rests and partner sharing, the competition context drives near-maximal effort in each 4-minute window. The axle bar at 115# is grip-punishing, and athletes chasing points will attempt muscle-ups and heavy sleds under accumulated fatigue. Upper body demand compounds across all three sections — pressing (GTO/wall ball), pulling (muscle-ups), then pushing (sled) — leaving little recovery for key muscle groups.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Ground-to-overhead, wall ball shots, and muscle-up transitions are all inherently explosive movements. Athletes must generate rapid force production repeatedly across multiple workout segments to maximize points.
- Strength (7/10): Heavy axle bar ground-to-overhead at 115/75#, sled pushes up to 4x45# plates, and 40# slam ball shots impose significant strength demands throughout all three segments of this workout.
- Stamina (6/10): Repeated 4-minute AMRAPs across wall balls, ground-to-overhead, gymnastics, and sled pushes create meaningful muscular endurance demands across multiple muscle groups and movement patterns.
- Speed (6/10): Point-based scoring within fixed 4-minute windows directly rewards fast cycling and efficient transitions. Athletes must balance movement speed against heavy loads and technical gymnastics demands.
- Flexibility (5/10): Ground-to-overhead requires shoulder and thoracic mobility, deep wall ball squats demand hip flexibility, and ring muscle-ups require considerable shoulder range of motion and lat flexibility.
- Endurance (4/10): Three 4-minute work blocks with 2-minute rest periods limit sustained cardiovascular demand. Short intense bursts rather than prolonged aerobic output keep this below moderate endurance stimulus.
Movements
- Ring Muscle-Up
- Wall Ball
- Burpee
- Ground-to-Overhead
- Bar Muscle-Up
- Sled Push
- Pull-Up
Modality Profile
7 total movements: Gymnastics (4) = Burpee, Pull-Up, Bar Muscle-Up, Ring Muscle-Up → 4/7 ≈ 57% → 60%; Monostructural (1) = Sled Push → 1/7 ≈ 14% → 10%; Weightlifting (2) = Wall Ball, Ground-to-Overhead → 2/7 ≈ 29% → 30%.
