Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (155/105 power clean + jerks) with high volume over 10 rounds and continuous movement. The 400m runs carrying a medicine ball prevent recovery between rounds, while grip and shoulder fatigue from the barbell work compounds with wall balls. Most athletes will struggle with the barbell weight under this fatigue accumulation, requiring significant scaling of load or reps.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of power cleans, wall balls, and carrying runs will severely test muscular endurance across multiple muscle groups.
• Endurance (8/10): Ten rounds with 400m runs carrying a medicine ball creates significant cardiovascular demand with minimal rest between efforts.
• Power (7/10): Power cleans and jerks are explosive movements, though fatigue will diminish power output as rounds progress.
• Strength (6/10): 155/105 lb power clean and jerks require moderate to heavy loading, testing strength under fatigue conditions.
• Speed (6/10): Fast transitions between movements and maintaining pace during medicine ball runs are crucial for competitive times.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, while overhead jerks require shoulder and thoracic spine flexibility.

Movements

• Wall Ball
• Power Clean
• Jerk
• Run

Benchmark Notes

This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) but with 10 rounds and heavier barbell work. Kelly anchors: L10 930-1050 sec, L5 1260-1440 sec, L1 1800-2100 sec. Breaking down by movement: Power Clean + Jerks (155/105) - approximately 3-4 sec per rep fresh, scaling to 5-7 sec in later rounds due to fatigue and the technical demand. Wall Balls (20/14) - 2-3 sec per rep fresh, scaling to 3-4 sec with fatigue. 400m Run with Medicine Ball - significantly slower than normal 400m run (75-120 sec), carrying 20/14 lb ball adds 30-50% time penalty, so 100-180 sec per round. Round-by-round breakdown: Rounds 1-2 (1.0x): Clean+Jerks 24 sec, Wall Balls 24 sec, Run 120 sec = 168 sec/round. Rounds 3-4 (1.1x): 185 sec/round. Rounds 5-6 (1.2x): 202 sec/round. Rounds 7-8 (1.3x): 218 sec/round. Rounds 9-10 (1.5x): 252 sec/round. Total: 1425 sec base time. Adding transitions (5 sec between movements, 3 movements per round, 10 rounds = 150 sec) and brief rests between rounds (5 sec × 9 = 45 sec). Elite total: ~1620 sec. However, comparing to Kelly anchor and accounting for the doubled volume (10 vs 5 rounds) and heavier barbell work, I'm scaling Kelly's times by approximately 1.7x factor. This gives L10: 1080 sec, L5: 1560 sec, L1: 2100 sec.

Modality Profile

4 movements total: Power Clean and Jerk are weightlifting (2), Wall Ball is weightlifting (1), Run is monostructural (1). 3 weightlifting movements (75%) and 1 monostructural movement (25%).