Workout Description

Why This Workout Is Medium

While wall balls can become challenging in high volume, the max set format allows athletes to break when needed, preventing complete muscular failure. The farmers hold accumulation provides active recovery between wall ball sets. The 14-minute time cap creates moderate time pressure but allows pacing flexibility. Most average CrossFitters can complete this as prescribed by managing their wall ball sets strategically around the required holds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume wall balls combined with sustained grip and core work from farmers holds heavily taxes muscular endurance across multiple systems.
• Endurance (7/10): A 14-minute AMRAP with continuous wall balls and farmers holds creates significant cardiovascular demand, testing aerobic capacity throughout the duration.
• Power (6/10): Wall balls are inherently explosive, requiring hip drive and overhead power generation, though farmers holds are isometric.
• Speed (5/10): Transitioning between max wall balls and timed farmers holds requires pacing strategy and efficient movement cycling.
• Strength (4/10): Moderate loading from wall balls and farmers carry weights challenges strength but not at maximal levels.
• Flexibility (3/10): Wall balls require overhead mobility and hip flexion, while farmers holds demand basic upright posture and grip positioning.

Movements

• Farmers Hold
• Wall Ball

Benchmark Notes

This is a 14-minute AMRAP with wall balls and farmers hold accumulation. Since it's scored as 'Reps', I'm calculating total wall ball repetitions completed. The farmers hold is an accumulation requirement (1 minute total) that acts as a constraint rather than contributing to the rep count. Movement Analysis: - Wall Balls (20/14 lb): Fresh pace ~2.5-3 sec per rep - Farmers Hold (50/35 lb): Must accumulate 60 seconds total Strategy breakdown: Athletes will likely alternate between wall ball sets and farmers hold segments. Efficient athletes might do 15-30 second farmers hold segments between wall ball sets of 15-25 reps. Time allocation estimate: - Farmers hold requirement: 60 seconds total - Transitions and brief rests: ~60-90 seconds - Available wall ball time: ~11.5-12 minutes (690-720 seconds) Wall ball pacing with fatigue: - Minutes 1-5: 2.5 sec/rep (fresh) - Minutes 6-10: 3.0 sec/rep (moderate fatigue) - Minutes 11-14: 3.5-4.0 sec/rep (significant fatigue) Set breaking patterns: - Elite: Sets of 20-25 early, 15-20 mid, 10-15 late - Intermediate: Sets of 15-20 early, 10-15 mid, 5-10 late - Novice: Sets of 10-15 early, 5-10 throughout Using Karen (150 wall balls for time) as reference anchor: L10 completes in 420-480 seconds, L5 in 600-720 seconds. In this 14-minute AMRAP format, elite athletes should achieve significantly higher rep counts due to the time cap allowing for pacing. Calculated benchmarks: - L10 (Elite): ~320 reps - Exceptional pacing, minimal rest - L5 (Average): ~200 reps - Moderate pacing with standard breaks - L1 (Novice): ~80 reps - Frequent breaks, slower movement Final targets: L10: 320 reps, L5: 200 reps, L1: 80 reps

Modality Profile

Both Wall Ball and Farmers Hold are external load movements classified as Weightlifting. Wall Ball uses a medicine ball, and Farmers Hold involves carrying external weight, making this 100% Weightlifting.