Workout Description

Why This Workout Is Very Hard

This workout combines two highly demanding elements: wall walks (high skill, shoulder intensive) with heavy front squats under continuous fatigue. The ascending rep scheme creates brutal accumulation - by round 5, athletes face 5 wall walks followed by 10 front squats at 135/95, then immediately restart with heavier weight. The 14-minute AMRAP format prevents meaningful recovery, and the movement interference (shoulders from wall walks affecting front rack position) makes this exceptionally challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume front squats with increasing reps plus wall walks will severely test muscular endurance in legs and shoulders.
• Endurance (7/10): 14-minute AMRAP with continuous movement creates significant cardiovascular demand, though not as extreme as pure cardio workouts.
• Flexibility (7/10): Wall walks demand significant shoulder and thoracic mobility, while front squats require ankle and hip flexibility for proper positioning.
• Strength (6/10): 135/95 and 155/105 front squats require moderate to heavy loading, testing strength endurance rather than max strength.
• Speed (5/10): Pacing becomes critical as fatigue accumulates; athletes must balance speed with sustainability over 14 minutes of work.
• Power (3/10): Front squats can be explosive but the volume and fatigue will limit power output; wall walks are more strength-endurance focused.

Movements

• Front Squat
• Wall Walk

Benchmark Notes

This is a 14-minute AMRAP with an ascending ladder pattern of wall walks and front squats, with weight progression from 135/95 to 155/105. The workout follows a pattern: 1-2-3-4-5 wall walks paired with 2-4-6-8-10 front squats at 135/95, then repeats at 155/105. Movement analysis: Wall walks take 8-12 seconds each (including setup and descent), front squats at 135/95 take 2-3 seconds per rep, and at 155/105 take 2.5-3.5 seconds per rep due to increased load. First cycle (135/95): 15 wall walks + 30 front squats = ~3.5-4.5 minutes for elite athletes, 5-6 minutes for intermediate. Second cycle (155/105): Same rep scheme but heavier load adds 15-20% time, plus accumulated fatigue. Elite athletes should complete 2+ full cycles (90+ reps) in 14 minutes. The closest anchor is Fight Gone Bad (3 rounds total reps) with L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps, but this workout is much shorter (14 vs 15 minutes) and more strength-focused. Adjusting for the shorter time domain and heavier loading, I'm scaling down significantly. Final targets: L10: ~320 reps (2.5+ cycles), L5: ~200 reps (1.5+ cycles), L1: ~80 reps (partial first cycle).

Modality Profile

Wall Walk is a bodyweight gymnastics movement, Front Squat is a barbell weightlifting movement. Two modalities present, split 50/50.