“Functional Frenzy”

CrossFit WOD
Workout of the day

WOD 4 Rounds For Time: “Functional Frenzy”

  • 10 Kipping Handstand Push-Ups (HSPU)
  • 16 Wall Balls @ 20/13 lb (9/6 kg)
  • 10 Muscle Ups
  • 10 Front Squats @ 135/90 lb (60/40 kg)
  • Time Cap: 25 Minutes


Time Cap:

  • Intermediate Athletes: 25 minutes
  • Advanced Athletes: 20 minutes


Athlete Notes

  • Kipping HSPU: Focus on a smooth kip and consistent pacing. Break into smaller sets if necessary to avoid early fatigue.
  • Wall Balls: Aim for unbroken sets or split into two quick sets. Keep a steady rhythm and maintain a strong squatting posture.
  • Muscle Ups: Manage these in smaller sets or singles, depending on your proficiency. Prioritize quality and controlled movement.
  • Front Squats: Use a weight that’s challenging but allows for good form. Consider breaking it into sets of 5 or doing them unbroken if you’re able.


Purpose: This workout is designed to test and improve your gymnastic skills, explosive strength, and metabolic conditioning. It challenges your endurance, strength, and technique across various functional movements.


Scaling Options:

  • HSPU: Scale to piked push-ups or regular push-ups.
  • Wall Balls: Reduce the weight of the ball or the number of reps.
  • Muscle Ups: Substitute with chest-to-bar pull-ups, kipping pull-ups, or banded pull-ups. Choose an option that challenges you while allowing you to maintain a good pace and form.
  • Front Squats: Reduce the weight to maintain proper form throughout.


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