14 Minute AMRAP:1 Wall Walk2 Front Squat (135/95)2 Wall Walks4 Front Squats (135/95)3 Wall Walks6 Front Squat (135/95)4 Wall Walks8 Front Squats (135/95)5 Wall Walks10 Front Squats (135/95).1 Wall Walk2 Front Squat (155/105)2 Wall Walks4 Front Squats (155/105)3 Wall Walks6 Front Squat (155/105)... etc
Movements
Wall Walk
Front Squat
Benchmark Notes
This is a ladder workout with two weight progressions: 135/95 then 155/105 lbs. Analysis breakdown:
First progression (135/95): 1WW+2FS, 2WW+4FS, 3WW+6FS, 4WW+8FS, 5WW+10FS = 15 wall walks + 30 front squats = 45 total reps
Second progression (155/105): Same pattern but heavier weight = another 45 reps
Movement times (fresh state): Wall walks: 8-12 sec each, Front squats (135/95): 2-3 sec each, Front squats (155/105): 2.5-3.5 sec each
Fatigue considerations: Wall walks become significantly harder after round 3 (1.3-1.5x multiplier). Front squats slow down with fatigue and weight increase. Transition time between movements: 3-8 seconds.
Round-by-round timing estimates:
Rounds 1-2 (45 reps): 4-5 minutes
Rounds 3-5 (90 total): 8-10 minutes
Second weight progression becomes limiting factor
Most athletes will complete first progression (45 reps) and get partway through second. Elite athletes might complete 130-150+ reps, intermediate 90-120 reps, beginners 40-70 reps in 14 minutes.
This is a ladder workout with two weight progressions: 135/95 then 155/105 lbs. Analysis breakdown:
First progression (135/95): 1WW+2FS, 2WW+4FS, 3WW+6FS, 4WW+8FS, 5WW+10FS = 15 wall walks + 30 front squats = 45 total reps
Second progression (155/105): Same pattern but heavier weight = another 45 reps
Movement times (fresh state): Wall walks: 8-12 sec each, Front squats (135/95): 2-3 sec each, Front squats (155/105): 2.5-3.5 sec each
Fatigue considerations: Wall walks become significantly harder after round 3 (1.3-1.5x multiplier). Front squats slow down with fatigue and weight increase. Transition time between movements: 3-8 seconds.
Round-by-round timing estimates:
Rounds 1-2 (45 reps): 4-5 minutes
Rounds 3-5 (90 total): 8-10 minutes
Second weight progression becomes limiting factor
Most athletes will complete first progression (45 reps) and get partway through second. Elite athletes might complete 130-150+ reps, intermediate 90-120 reps, beginners 40-70 reps in 14 minutes.
