Workout Description

Why This Workout Is Hard

Wall balls and wall walks are both shoulder-intensive movements creating significant interference. 30 wall balls per round (150 total) is high volume that will accumulate serious fatigue. Wall walks require skill and strength, becoming exponentially harder as shoulders fatigue from the wall balls. The combination creates a brutal shoulder pump with minimal recovery between rounds, forcing most athletes to break movements into small sets.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 150 total wall balls plus 50 wall walks will severely test shoulder, leg, and core muscular endurance throughout.
• Endurance (8/10): Five rounds of high-rep wall balls and wall walks creates significant cardiovascular demand with minimal rest between movements.
• Flexibility (7/10): Wall walks require significant shoulder mobility and thoracic extension, while wall balls need ankle and hip flexibility.
• Speed (6/10): Success depends on maintaining consistent pace and minimizing transition time between the two demanding movements.
• Strength (4/10): Wall balls require moderate leg and shoulder strength, while wall walks demand upper body and core strength.
• Power (3/10): Wall balls have some explosive component from the squat drive, but wall walks are primarily strength-endurance focused.

Movements

• Wall Ball
• Wall Walk

Benchmark Notes

This workout consists of 5 rounds of 30 wall balls (20/14 lb) and 10 wall walks. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Wall Ball (20/14): Fresh state ~2.5 sec/rep for males, ~3 sec/rep for females - Wall Walk: Fresh state ~8-12 sec/rep (complex movement requiring setup, walk up, walk down) Round-by-Round Breakdown (Male): Round 1 (Fresh): 30 wall balls × 2.5 sec = 75 sec, 10 wall walks × 10 sec = 100 sec, transitions = 10 sec → 185 sec Round 2: Wall balls slow to 2.7 sec/rep = 81 sec, wall walks to 11 sec/rep = 110 sec, transitions = 10 sec → 201 sec Round 3: Wall balls 3.0 sec/rep = 90 sec, wall walks 12 sec/rep = 120 sec, transitions = 10 sec → 220 sec Round 4: Wall balls 3.3 sec/rep = 99 sec, wall walks 13 sec/rep = 130 sec, transitions = 10 sec → 239 sec Round 5: Wall balls 3.6 sec/rep = 108 sec, wall walks 14 sec/rep = 140 sec, transitions = 10 sec → 258 sec Total estimated time: 185 + 201 + 220 + 239 + 258 = 1103 seconds for L5 athlete Fatigue considerations: Wall walks are particularly taxing on shoulders and core, creating significant interference with wall balls. The overhead position in wall balls becomes increasingly difficult after wall walks. Set breaking will occur: wall balls in sets of 15-10-5 by round 3, wall walks likely singles by round 4. Anchor Comparison: This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L5 times of 1260-1440 seconds. However, wall walks are significantly more demanding than box jumps, requiring more time and creating greater fatigue. The reduced wall ball volume (30 vs 30) but addition of wall walks suggests similar overall difficulty. Adjustment from Kelly anchor: Wall walks are more time-consuming and fatiguing than box jumps, but we have the same wall ball volume. Estimating this workout to be slightly faster than Kelly due to no running component, targeting L5 around 1200 seconds (20 minutes). Final targets - Male: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Wall Walk is a bodyweight gymnastics movement, while Wall Ball uses external load (medicine ball) making it a weightlifting movement. Two modalities split 50/50.