Workout Description

Why This Workout Is Medium

This workout combines moderate volume wall balls with moderately heavy power cleans across 4 rounds. The 135/95lb cleans are manageable for average athletes, and the rep scheme allows natural breaks between movements. Wall balls will create leg fatigue that affects the cleans, but the relatively low volume (36 total cleans) and built-in transitions provide recovery opportunities. Most athletes can complete as prescribed in 12-15 minutes.

Benchmark Times for WB, P. Cleans

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 6:45-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Twenty-five wall balls per round tests leg and shoulder stamina, while grip and posterior chain endurance are challenged by power cleans.
• Endurance (7/10): Four rounds of high-rep wall balls and power cleans creates significant cardiovascular demand with minimal rest between movements.
• Power (7/10): Power cleans are inherently explosive, requiring hip drive and speed under the bar, while wall balls demand leg drive and coordination.
• Strength (6/10): Power cleans at 135/95 pounds require moderate strength, while wall balls demand functional strength under fatigue across multiple rounds.
• Speed (6/10): Success depends on maintaining consistent cycling speed on wall balls and efficient transitions between movements across four challenging rounds.
• Flexibility (4/10): Wall balls require overhead mobility and squat depth, while power cleans demand hip, ankle, and thoracic spine flexibility for proper positioning.

Movements

• Wall Ball
• Power Clean

Benchmark Notes

This workout consists of 4 rounds of 25 Wall Balls (20/14) + 9 Power Cleans (135/95). I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - Wall Ball (20/14): ~2.5 sec per rep fresh state - Power Clean (135/95): ~3 sec per rep at this moderate load Round-by-Round Breakdown: Round 1 (Fresh): 25 wall balls × 2.5 sec = 62.5 sec, 9 power cleans × 3 sec = 27 sec, transitions = 5 sec. Total: ~95 sec Round 2 (1.1x fatigue): Wall balls = 69 sec, cleans = 30 sec, transitions = 5 sec. Total: ~104 sec Round 3 (1.2x fatigue): Wall balls = 75 sec, cleans = 32 sec, transitions = 5 sec. Total: ~112 sec Round 4 (1.3x fatigue): Wall balls = 81 sec, cleans = 35 sec, transitions = 5 sec. Total: ~121 sec Total for elite athlete: ~432 sec (7:12) Cross-checking with anchors: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball), which has L10 at 930-1050 sec for 5 rounds. Our workout has 4 rounds with 25 wall balls + 9 power cleans per round, making it significantly shorter and more strength-focused. The power cleans add a technical barbell component similar to Grace (30 C&J at 135/95), where L10 is 90-120 sec. Given the moderate volume (100 wall balls + 36 power cleans total) and the combination of metabolic conditioning with moderate strength work, I'm setting L10 at 300 sec (5:00), which accounts for the technical demands of power cleans and the cumulative fatigue from wall balls. Final targets: L10: 300 sec (5:00), L5: 450 sec (7:30), L1: 720 sec (12:00)

Modality Profile

Both Wall Ball and Power Clean are weightlifting movements using external load, making this 100% weightlifting modality