Workout Description

Why This Workout Is Hard

While 225/155lb deadlifts are manageable for average CrossFitters, the EMOM format creates time pressure that prevents adequate recovery between sets. After 5-6 rounds, grip and posterior chain fatigue accumulates significantly. The wall balls become increasingly difficult as deadlift fatigue compounds, and athletes must rush through max reps with diminishing rest time. The combination of heavy loading with forced pacing elevates this beyond medium difficulty.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Heavy deadlifts followed immediately by max wall balls creates significant muscular endurance demand, particularly in posterior chain and shoulders.
• Endurance (7/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, especially during high-rep wall ball portions of each minute.
• Strength (6/10): 225/155 deadlifts represent moderate to heavy loading for most athletes, requiring significant strength output every minute for ten rounds.
• Speed (6/10): Quick transitions between deadlifts and wall balls are crucial, plus athletes must cycle wall balls rapidly to maximize reps.
• Power (4/10): Wall balls are moderately explosive, requiring hip drive and coordination, while deadlifts are more strength-focused with minimal power component.
• Flexibility (3/10): Deadlifts require hip hinge mobility and wall balls need overhead range of motion, but nothing extreme or limiting.

Movements

• Deadlift
• Wall Ball

Benchmark Notes

This is a 10-minute EMOM with 5 deadlifts (225/155) followed by max wall balls (20/14) each minute. The score is total wall ball reps across all 10 rounds. Movement Analysis: - Deadlifts at 225/155: Moderate-heavy load, approximately 2-3 seconds per rep = 10-15 seconds total - Transition time: 2-3 seconds to move from barbell to wall ball - Available wall ball time per minute: 42-48 seconds Wall Ball Capacity Analysis: - Fresh wall balls: 2-3 seconds per rep - Round 1-2: 15-20 reps possible (42-48 sec available) - Round 3-4: 12-16 reps (fatigue + deadlift interference) - Round 5-6: 10-14 reps (cumulative fatigue) - Round 7-8: 8-12 reps (significant fatigue) - Round 9-10: 6-10 reps (near failure) Performance Projections: - Elite (L9-L10): Consistent 25-30 reps early, 15-20 late = 280-300 total - Advanced (L7-L8): 20-25 early, 12-16 late = 240-260 total - Intermediate (L5-L6): 15-20 early, 8-12 late = 200-220 total - Novice (L2-L3): 10-15 early, 5-8 late = 140-160 total - Beginner (L1): 8-12 early, 3-6 late = 120 total The deadlift loading creates significant posterior chain fatigue that compounds with wall ball demands. The EMOM format forces pacing but limits recovery between rounds. Final targets: L10: 300+ reps, L5: 200 reps, L1: 120 reps

Modality Profile

Both Deadlift and Wall Ball are weightlifting movements involving external load, making this 100% weightlifting modality