Workout Description

Why This Workout Is Hard

The 155/105lb front squats are moderately heavy for most athletes, but the continuous format with no built-in rest creates significant fatigue accumulation. Wall balls pre-fatigue the legs and shoulders before heavy front squats, while barbell rollouts demand core strength when already fatigued. The combination of moderate-heavy loading with continuous work across 5 rounds will force most athletes to break up sets significantly, making this challenging but achievable.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls combined with front squats will severely test leg stamina, while barbell roll outs challenge core endurance.
• Endurance (7/10): Five rounds of continuous work with moderate rep ranges will elevate heart rate and challenge cardiovascular capacity throughout the workout.
• Strength (6/10): Front squats at 155/105 lbs require significant strength, while wall balls and roll outs demand moderate strength endurance.
• Speed (6/10): Transitioning between three different movements and maintaining pace across five rounds requires efficient cycling and minimal rest periods.
• Power (5/10): Wall balls are explosive hip extension movements, while front squats have some power component from the bottom position.
• Flexibility (4/10): Wall balls require overhead mobility, front squats need ankle and hip flexibility, roll outs demand shoulder and core range of motion.

Movements

• Wall Ball
• Front Squat
• Barbell Roll-Out

Benchmark Notes

This workout consists of 5 rounds of 20 wall balls (20/14), 10 front squats (155/105), and 5 barbell roll outs. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: Wall balls (20/14): 20 reps × 2.5 sec = 50 sec fresh. Front squats (155/105): 10 reps × 3 sec = 30 sec fresh. Barbell roll outs: 5 reps × 4 sec = 20 sec fresh. Base round time: 100 sec + 10 sec transitions = 110 sec. Applying fatigue multipliers: Round 1: 110 sec (1.0x), Round 2: 121 sec (1.1x), Round 3: 132 sec (1.2x), Round 4: 143 sec (1.3x), Round 5: 154 sec (1.4x). Total: 660 sec base time. The combination of wall balls and front squats creates significant leg fatigue, while barbell roll outs add core/shoulder demand. This is similar to DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) which has L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. However, this workout has higher volume (35 reps vs 27 per round) and includes wall balls which are more metabolically demanding than deadlifts. I'm scaling DT upward by approximately 15-20% to account for the higher volume and metabolic demand. Final targets - L10: 360-420 sec, L5: 540-660 sec, L1: 840-1080 sec.

Modality Profile

All three movements (Wall Ball, Front Squat, Barbell Roll-Out) involve external load - Wall Ball uses medicine ball, Front Squat uses barbell, and Barbell Roll-Out uses barbell weight, making this 100% Weightlifting