What is a good score for Saturdays The Fridays Workout?

Saturdays The Fridays Workout scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Saturdays The Fridays Workout score?

A good Saturdays The Fridays Workout score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Saturdays The Fridays Workout?

Your Saturdays The Fridays Workout approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Saturdays The Fridays Workout?

Saturdays The Fridays Workout can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Saturdays The Fridays Workout work?

Saturdays The Fridays Workout primarily works the muscles involved in Wall Ball, Clean and Jerk, Row. This workout develops muscular endurance.

Saturdays The Fridays Workout WOD

Workout Description

10-15-20-25-30Wall ball 500 meter row 1 RM C+J

Why This Workout Is Very Hard

This workout combines ascending high-volume wall balls (100 total reps) with a 500m row and a 1RM clean & jerk attempt. The wall balls create significant leg and shoulder fatigue before the row taxes the entire body. Attempting a 1RM after accumulated fatigue is extremely challenging—most athletes will be compromised. The combination of volume, metabolic demand, and maximal strength under fatigue makes this accessible only to experienced, well-conditioned athletes.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Wall balls escalate from 10 to 30 reps (total 100), demanding significant muscular endurance in legs and shoulders. The row adds sustained pulling endurance, creating cumulative fatigue.

Endurance (7/10): The 500-meter row provides sustained cardiovascular demand. Combined with ascending wall ball reps, this creates moderate-to-high aerobic stimulus requiring maintained heart rate elevation throughout.

Power (7/10): Wall balls are inherently explosive movements requiring rapid hip extension and shoulder drive. The C&J is a pure power lift. These dominate the workout's power demands.

Strength (6/10): The 1 RM Clean & Jerk is a maximal strength effort. However, it's a single rep, and wall balls use moderate loads, so overall strength demand is moderate rather than pure max effort.

Flexibility (5/10): Wall balls require hip and shoulder mobility for proper depth and overhead position. The C&J demands significant ankle, hip, and shoulder flexibility for receiving positions.

Speed (4/10): Ascending rep scheme naturally slows pace as fatigue accumulates. The row is steady-state pacing. Minimal emphasis on rapid cycling or sprint transitions between movements.

Attribute	Score	Explanation
Endurance	7/10	The 500-meter row provides sustained cardiovascular demand. Combined with ascending wall ball reps, this creates moderate-to-high aerobic stimulus requiring maintained heart rate elevation throughout.
Stamina	8/10	Wall balls escalate from 10 to 30 reps (total 100), demanding significant muscular endurance in legs and shoulders. The row adds sustained pulling endurance, creating cumulative fatigue.
Strength	6/10	The 1 RM Clean & Jerk is a maximal strength effort. However, it's a single rep, and wall balls use moderate loads, so overall strength demand is moderate rather than pure max effort.
Flexibility	5/10	Wall balls require hip and shoulder mobility for proper depth and overhead position. The C&J demands significant ankle, hip, and shoulder flexibility for receiving positions.
Power	7/10	Wall balls are inherently explosive movements requiring rapid hip extension and shoulder drive. The C&J is a pure power lift. These dominate the workout's power demands.
Speed	4/10	Ascending rep scheme naturally slows pace as fatigue accumulates. The row is steady-state pacing. Minimal emphasis on rapid cycling or sprint transitions between movements.

Attribute

Score

Explanation

Endurance

7/10

The 500-meter row provides sustained cardiovascular demand. Combined with ascending wall ball reps, this creates moderate-to-high aerobic stimulus requiring maintained heart rate elevation throughout.

Stamina

8/10

Wall balls escalate from 10 to 30 reps (total 100), demanding significant muscular endurance in legs and shoulders. The row adds sustained pulling endurance, creating cumulative fatigue.

Strength

6/10

The 1 RM Clean & Jerk is a maximal strength effort. However, it's a single rep, and wall balls use moderate loads, so overall strength demand is moderate rather than pure max effort.

Flexibility

5/10

Wall balls require hip and shoulder mobility for proper depth and overhead position. The C&J demands significant ankle, hip, and shoulder flexibility for receiving positions.

Power

7/10

Wall balls are inherently explosive movements requiring rapid hip extension and shoulder drive. The C&J is a pure power lift. These dominate the workout's power demands.

Speed

4/10

Ascending rep scheme naturally slows pace as fatigue accumulates. The row is steady-state pacing. Minimal emphasis on rapid cycling or sprint transitions between movements.

10-15-20-25-30Wall ball 500 meter row 1 RM C+J

Difficulty:

Very Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Very Hard

Training Focus

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Modality Profile

Training Profile

Saturdays The Fridays Workout

Training Profile

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