Workout Description

Why This Workout Is Hard

The descending rep scheme (15-12-9-6-3) provides some built-in relief, but the combination of moderately heavy hang cleans with wall balls creates significant leg fatigue. The hang clean weight is heavy enough to demand focus but light enough to cycle, while wall balls compound the leg stress. Most athletes will need to break up later sets despite lower reps due to cumulative fatigue. Expect 8-12 minutes of sustained effort.

Benchmark Times for Thomas Butler

• Elite: <4:30
• Advanced: 5:30-6:30
• Intermediate: 7:30-8:30
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume (45 reps each) of compound movements challenges muscular endurance, particularly in shoulders, legs, and core.
• Power (8/10): Both movements are explosive: cleaning from the hang and driving wall balls to target height require significant power output.
• Endurance (7/10): Descending rep scheme with moderate loads creates sustained cardiovascular demand. Quick transitions between movements keep heart rate elevated throughout the workout.
• Speed (7/10): Descending rep scheme allows for fast cycling of movements. Quick transitions between movements essential for good times.
• Strength (6/10): Hang cleans at 135/95 require significant strength. Wall balls are lighter but add cumulative load demands.
• Flexibility (5/10): Front rack position for cleans and overhead position for wall balls require good shoulder and hip mobility.

Movements

• Wall Ball
• Hang Clean

Scaling Options

Reduce hang clean weight to 95/65 lbs for intermediate athletes or 75/55 lbs for beginners. Scale wall ball height to 9ft for those struggling with 10ft target. Wall ball weight can drop to 14/10 lbs or 10/8 lbs. For significant modifications, consider 12-9-6-3 rep scheme or 3 rounds only. Power cleans from the floor can substitute for hang cleans if mobility is limited.

Scaling Explanation

Scale if you cannot perform 8+ unbroken hang cleans at prescribed weight with good form or if wall balls at 10ft are inconsistent. Athletes should be able to cycle wall balls at a moderate pace without missing targets. Priority is maintaining power output and proper positioning throughout - scale load before compromising range of motion or technical standards. Target time is 8-12 minutes; scale if estimated time exceeds 15 minutes.

Intended Stimulus

Moderate-length glycolytic workout targeting the 8-12 minute time domain. Primary focus is on power endurance and lactate tolerance while maintaining technical proficiency with Olympic lifting under fatigue. The descending rep scheme allows for initial power output before accumulated fatigue sets in.

Coach Insight

Break the hang cleans into sets of 5-6 reps early to preserve grip and back. Quick singles are acceptable in later rounds. For wall balls, aim to keep sets unbroken through round of 9, then adjust as needed. Common failure point is rushing the first round - resist the urge to go unbroken at 15. Transition quickly between movements but take 2-3 breaths before starting each new set. Watch for technical breakdown in hang clean as fatigue builds - maintain full hip extension.

Benchmark Notes

This workout follows a descending rep scheme similar to Fran (21-15-9) but with two additional rounds (6,3) and slightly different movements. Using Grace and Elizabeth as anchors since they involve cleans: Breakdown for male times: - Round 1 (15 reps): Hang cleans (3s/rep × 15 = 45s) + Wall balls (2.5s/rep × 15 = 38s) + transition (5s) = 88s - Round 2 (12 reps): Hang cleans (3.3s/rep × 12 = 40s) + Wall balls (2.8s/rep × 12 = 34s) + transition (5s) = 79s - Round 3 (9 reps): Hang cleans (3.6s/rep × 9 = 32s) + Wall balls (3s/rep × 9 = 27s) + transition (5s) = 64s - Round 4 (6 reps): Hang cleans (3.8s/rep × 6 = 23s) + Wall balls (3.2s/rep × 6 = 19s) + transition (5s) = 47s - Round 5 (3 reps): Hang cleans (4s/rep × 3 = 12s) + Wall balls (3.5s/rep × 3 = 11s) = 23s Total theoretical time: ~301 seconds Comparing to Grace (30 clean and jerks at 135) with L10 = 90-120s, and Elizabeth (21-15-9 clean + dips) with L10 = 160-200s, this workout should be slightly slower due to: 1. Additional rounds (45 total reps vs 30 in Grace) 2. Two movements per round with transitions 3. Wall ball fatigue factor Projected benchmarks: Male L10: 4:30-5:00 Male L5: 8:30-9:00 Male L1: 16:00-17:00 Female L10: 5:30-6:00 Female L5: 10:00-10:30 Female L1: 18:00-19:00

Modality Profile

Both movements are weightlifting (W) modality: Hang Clean is a barbell movement and Wall Ball is a weighted implement movement. With 2/2 movements being weightlifting, this workout is 100% W.

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