Workout Description
150 Wall Ball Shots (20/14 lb)
Why This Workout Is Medium
Girl WOD. 150 Wall Balls for time. Tests muscular endurance/conditioning sprint.
Benchmark Times for Karen
- Elite: <4:00
- Advanced: 5:00-6:00
- Intermediate: 7:00-8:30
- Beginner: >13:45
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): This WOD is a massive test of muscular endurance, particularly for the legs (squatting), shoulders and triceps (pressing the ball), and core (stabilizing).
- Endurance (7/10): Performing 150 wall ball shots for time is a significant cardiovascular and metabolic challenge, testing sustained effort over a moderate duration, often leading to a 'gas-out' feeling.
- Power (5/10): Each wall ball involves an explosive squat and press. Maintaining power output across 150 reps is key to efficiency.
- Speed (5/10): Efficiently cycling through each rep with minimal wasted motion and maintaining a consistent pace is crucial for a good time. Breaking sets strategically can impact overall speed.
- Strength (3/10): The weight (20/14 lb ball) is relatively light, but the sheer volume makes it a significant strength-stamina challenge rather than a test of maximal strength.
- Flexibility (2/10): Requires full squat depth for each rep and basic shoulder mobility for the press.
Modality Profile
A classic benchmark test of pure weightlifting endurance. The entire workout is 150 reps of a single weightlifting movement (Wall Ball).
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