Workout Description

Why This Workout Is Hard

Loads are substantial for repeated sets (5 reps at 225/155 every minute), paired with fast-cycling wall balls that tax legs, shoulders, and breathing. The time domain is short but unforgiving, demanding unbroken deadlifts and sustained wall-ball pacing. Complexity is low, but the strength-endurance combo and limited recovery windows make it challenging for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Fast cycling on wall balls and quick transitions after deadlifts are key. The short windows reward efficient rhythm and minimizing downtime between movements.
• Stamina (7/10): Repeated wall-ball sets accumulate fatigue in quads, glutes, and shoulders. The minute-to-minute structure tests your ability to sustain output under mounting local muscular fatigue.
• Power (6/10): Explosive hip extension drives the wall-ball throw, and strong leg/hip drive in the deadlift pays off. Repeated efforts emphasize power endurance more than singular max explosiveness.
• Strength (6/10): Five deadlifts at 225/155 every minute require reliable submaximal strength and bracing. The load isn’t maximal but demands repeated quality sets under fatigue.
• Endurance (4/10): Seven minutes keeps heart rate high but not long enough for true aerobic pacing. Intervals are interrupted by deadlifts each minute, limiting continuous cardio while still demanding steady breathing control.
• Flexibility (2/10): Basic range of motion: full-depth squat for wall balls and standard deadlift setup. Mobility helps with efficient positions but extreme flexibility is not required.

Movements

• Deadlift
• Wall Ball Shot

Scaling Options

Scale to: Deadlift 185/125 & 10/9 ft target • Deadlift 155/105 & lighter ball (14/10) • 4 deadlifts EMOM (keep 20/14) to preserve intensity

Scaling Explanation

Adjusting barbell load, ball weight/target, or deadlift reps preserves the stimulus: unbroken deadlifts, fast wall-ball cycling, and minimal transitions across the 7-minute effort.

Intended Stimulus

Short, punchy, and breathy. Unbroken deadlifts each minute, then settle into tall, efficient wall-ball reps with minimal hesitation. You should feel legs and lungs burning by minute three, but still maintain steady sets until the end. Transitions must be crisp to keep wall-ball volume high without redlining too early.

Coach Insight

Pace the wall balls just under redline—smooth rhythm, no wasted motion. Deadlifts should be unbroken and confident, then immediately back to the ball. The one tip: park the bar close to the wall-ball target to minimize transitions. Common mistakes: opening too hot on wall balls, sloppy deadlift setups under fatigue, and losing time fumbling chalk or rest between movements.

Benchmark Notes

Your score is total wall-ball reps across 7 minutes. Hitting 95–115 suggests solid pacing with unbroken deadlifts and consistent wall-ball sets. Above 135 requires minimal transition time and near-sprint wall-ball cycling while maintaining crisp, unbroken deadlift sets each minute.

Modality Profile

Both movements use external loads: a medicine ball for wall balls and a barbell for deadlifts. There is no pure monostructural cardio or bodyweight gymnastics component, so the workout is entirely weightlifting-dominant by CrossFit modality classification.

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