Workout Description

Why This Workout Is Very Hard

This workout combines bodyweight loads across four complex barbell movements with zero rest between exercises, creating severe cumulative fatigue. The barbell cycling from deadlifts through jerks hits every muscle group continuously, while the MAX wall balls finale demands output when completely depleted. The 14-minute time cap forces sustained high intensity throughout. Most athletes will need significant scaling on the barbell weights to maintain movement quality.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume barbell complex followed by max unbroken wall balls heavily taxes muscular endurance, especially grip, shoulders, and legs.
• Power (8/10): Hang power cleans and power jerks are explosive movements, while wall balls require repeated power generation from legs.
• Endurance (7/10): 14-minute AMRAP with continuous barbell cycling and wall balls creates significant cardiovascular demand, requiring sustained aerobic output throughout.
• Flexibility (7/10): Olympic lifting movements demand good ankle, hip, thoracic, and shoulder mobility for proper positioning and full range execution.
• Strength (6/10): Bodyweight loads on deadlifts, cleans, squats, and jerks require moderate to high strength levels for multiple repetitions.
• Speed (6/10): Fast barbell cycling and quick transitions between movements are essential for maximizing rounds and wall ball count.

Movements

• Wall Ball
• Front Squat
• Deadlift
• Hang Power Clean
• Power Jerk

Benchmark Notes

This is a 14-minute AMRAP with a complex barbell sequence (5 deadlifts, 3 hang power cleans, 5 front squats, 3 power jerks at BW/0.75BW) followed by max unbroken wall balls (20/14 lb), scored by wall ball reps only. The barbell complex acts as a buy-in each round before attempting wall balls. For males using bodyweight (average ~185 lb) and females using 0.75BW (~140 lb for average female), this creates significant fatigue before wall balls. Each barbell complex takes approximately: Round 1: 45-60 seconds (fresh), Round 2: 55-70 seconds (+fatigue), Round 3+: 65-80+ seconds (cumulative fatigue). Wall balls become progressively harder as grip, shoulders, and legs fatigue from the barbell work. Elite athletes might complete 3-4 full cycles with 12-15 unbroken wall balls per round in early rounds, degrading to 8-10 in later rounds. Average athletes complete 2-3 cycles with 8-12 wall balls initially, degrading to 5-8. Beginners may only complete 1-2 cycles with 4-8 wall balls per attempt. The scoring focuses solely on wall ball volume, making this a test of both barbell endurance and wall ball capacity under extreme fatigue. No direct anchor matches this format, but the wall ball component relates to Karen (150 wall balls for time), where elite athletes maintain 2-3 sec/rep pace. Here, fatigue from barbell work significantly impacts wall ball performance. Final targets: L10: 40+ wall balls, L5: 24 wall balls, L1: 8 wall balls.

Modality Profile

All 5 movements (Deadlift, Hang Power Clean, Front Squat, Power Jerk, Wall Ball) are weightlifting movements involving external load, making this 100% weightlifting modality.