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Workout Description

AMRAP in 7 minutes Wall Ball Shots (20/14 lb) 5 Deadlifts (225/155 lb) at the top of each minute

Why This Workout Is Medium

A 7-minute AMRAP of wall balls, interrupted by heavy deadlifts every minute. Tests work capacity under load.

Training Focus

This workout develops the following fitness attributes:

  • Stamina (7/10): Performing max wall balls while also doing 5 heavy deadlifts every minute for 7 minutes tests leg/shoulder stamina (wall balls) and posterior chain/grip strength-stamina (deadlifts). The frequent interruption is key.
  • Strength (7/10): Deadlifts at 225/155 lbs are a heavy load, especially when performed every minute under conditioning stress. Wall balls are lighter but contribute to overall fatigue affecting strength.
  • Endurance (6/10): A 7-minute AMRAP of wall ball shots, with 5 heavy deadlifts (225/155 lb) performed at the top of each minute. This creates a unique challenge of sustained moderate intensity conditioning interrupted by bursts of heavy strength work, testing recovery and ability to switch gears.
  • Power (6/10): Wall balls (squat and throw) are an explosive movement. Deadlifts, if performed with speed, also contribute. The challenge is maintaining power for wall balls immediately after heavy deadlifts.
  • Speed (5/10): Maximizing wall ball reps in the time between deadlift sets is key. Quick transitions from deadlifts back to wall balls are important.
  • Flexibility (3/10): Requires full squat depth for wall balls and good hamstring/hip mobility for deadlifts.

Modality Profile

A G/W couplet with a gymnastics movement (Pull-ups) and a weightlifting movement (Thrusters).

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Training Profile

AttributeScoreExplanation
Endurance6/10A 7-minute AMRAP of wall ball shots, with 5 heavy deadlifts (225/155 lb) performed at the top of each minute. This creates a unique challenge of sustained moderate intensity conditioning interrupted by bursts of heavy strength work, testing recovery and ability to switch gears.
Stamina7/10Performing max wall balls while also doing 5 heavy deadlifts every minute for 7 minutes tests leg/shoulder stamina (wall balls) and posterior chain/grip strength-stamina (deadlifts). The frequent interruption is key.
Strength7/10Deadlifts at 225/155 lbs are a heavy load, especially when performed every minute under conditioning stress. Wall balls are lighter but contribute to overall fatigue affecting strength.
Flexibility3/10Requires full squat depth for wall balls and good hamstring/hip mobility for deadlifts.
Power6/10Wall balls (squat and throw) are an explosive movement. Deadlifts, if performed with speed, also contribute. The challenge is maintaining power for wall balls immediately after heavy deadlifts.
Speed5/10Maximizing wall ball reps in the time between deadlift sets is key. Quick transitions from deadlifts back to wall balls are important.