Workout Description

Why This Workout Is Medium

While both movements are fundamental CrossFit exercises at moderate loads, the round structure allows natural breaks between sets. The wall balls will create some shoulder/leg fatigue that carries into the power cleans, but the weight is light enough to maintain form. For an average CrossFitter, this 12-15 minute workout creates steady but manageable fatigue without any extreme limiting factors.

Benchmark Times for Linchpin Test 10

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of repetitive movements challenges muscular endurance, particularly in the legs, shoulders, and posterior chain across 150 total reps.
• Power (8/10): Both movements are inherently explosive. Wall balls require vertical power, while power cleans demand hip drive and triple extension.
• Endurance (7/10): Five rounds of compound movements with moderate loads creates significant cardiovascular demand. The combination of wall balls and power cleans keeps heart rate elevated throughout.
• Speed (7/10): Quick transitions and efficient cycling of moderately weighted movements are crucial for optimal time. Recovery between rounds affects pacing.
• Flexibility (6/10): Wall balls demand good overhead mobility and squat depth. Power cleans require decent front rack position and hip mobility.
• Strength (5/10): Moderate loads in both movements require decent strength base. Power cleans at 95/65 lbs and wall balls at 20/14 lbs test strength endurance.

Movements

• Wall Ball
• Power Clean

Scaling Options

Wall Ball: Reduce weight to 14/10lb or 10/6lb, lower target height by 6-12", or substitute med ball front squats. Power Clean: Scale to 75/55lb or 65/45lb, substitute dumbbell power cleans, or use hang position. Volume options include 3 rounds instead of 5, or 10 reps each movement. For newer athletes, consider 4 rounds of 12 reps each.

Scaling Explanation

Scale if you cannot perform 10+ unbroken wall balls to target height or if power clean technique deteriorates after 5 reps. Priority is maintaining explosive hip drive and proper receiving position on cleans. Target time is 8-12 minutes - if you're projecting over 15 minutes, reduce load or volume. Athletes should be able to complete at least 3 power cleans unbroken when fresh at chosen weight.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Primary focus is on power endurance and lactate tolerance. The couplet combines explosive hip drive movements that challenge both upper and lower body power output while maintaining technical proficiency under fatigue.

Coach Insight

Break wall balls into sets of 8-7 or 5-5-5 early to maintain height standards. For power cleans, consider sets of 5-5-5 or 4-4-4-3 depending on capacity. Quick transitions between movements are crucial but don't rush setup on power cleans. Keep wall balls close to face on descent to minimize wasted motion. Common faults include: dropping wall ball catches below chin, rushing power clean setup leading to poor positions, and going too fast in round 1.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling) but with wall balls added and lighter loading. Analysis: 1. Wall Ball Shots (15 reps) - Fresh: 2.5 sec/rep × 15 = 37.5 sec - Fatigue multiplier increases each round: 1.0, 1.1, 1.2, 1.3, 1.4 2. Power Cleans (15 reps) - Fresh: 2.5 sec/rep × 15 = 37.5 sec - Lighter than DT (95/65 vs 155/105) - Fatigue compounds after wall balls - Multiplier: 1.0, 1.15, 1.25, 1.35, 1.45 3. Transitions - Wall Ball to Barbell: 5-8 seconds - Between rounds: 10-15 seconds Round breakdown (elite): R1: 37.5 + 37.5 + 7 = 82s R2: 41 + 43 + 7 = 91s R3: 45 + 47 + 8 = 100s R4: 49 + 51 + 8 = 108s R5: 52 + 54 + 8 = 114s Total elite time: ~495 seconds (8:15) Using DT as anchor (L10 M: 360-420s, F: 430-510s) but adding ~25% for additional volume and movement complexity. Recap: Male - L10: 6:00-7:00, L5: 10:00-11:00, L1: 16:00-18:00 Female - L10: 8:00-9:00, L5: 12:00-13:00, L1: 18:00-20:00

Modality Profile

Both Wall Ball and Power Clean are weightlifting (W) movements as they involve external loads. Wall Ball uses a medicine ball and Power Clean uses a barbell, making this workout 100% weightlifting modality.

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