Workout Description

Why This Workout Is Hard

The combination of heavy front squats (160/105) with wall balls in alternating 1-minute intervals creates significant leg fatigue accumulation over 6 rounds. The front squat weight is challenging for most athletes, and the continuous work-to-rest ratio (1:1) prevents adequate recovery. Wall balls after heavy front squats will severely compromise performance as both movements heavily tax the legs and core, making this substantially harder than either movement alone.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): One-minute max rep efforts for six rounds will severely test muscular endurance in legs, shoulders, and core with accumulating fatigue.
• Endurance (8/10): Six rounds of one-minute intervals with heavy front squats and wall balls creates significant cardiovascular demand with minimal rest between efforts.
• Strength (7/10): Front squats at 160/105 lbs require substantial strength, especially as fatigue accumulates through multiple high-rep rounds.
• Speed (7/10): One-minute caps create urgency to cycle movements quickly while managing the heavy load and maintaining technique under time pressure.
• Flexibility (6/10): Front squats demand good ankle, hip, and thoracic mobility while wall balls require overhead shoulder flexibility and deep squat position.
• Power (4/10): Wall balls require some explosive hip extension, but heavy front squats become more of a strength grind under fatigue.

Movements

• Wall Ball
• Front Squat

Benchmark Notes

This workout is 6 rounds of 1-minute intervals alternating between front squats (160/105) and wall balls, scored by total reps completed. I'll analyze this as a high-intensity interval workout with heavy loading. Movement Analysis: - Front Squats at 160/105: This is a heavy load (roughly 70-80% 1RM for most athletes). In fresh state, elite athletes might manage 8-12 reps per minute, but this will degrade significantly. - Wall Balls: Standard movement, typically 15-25 reps per minute when fresh. Round-by-Round Breakdown: Round 1 (Fresh): Front Squats 10-12 reps, Wall Balls 20-25 reps = 30-37 total Round 2 (Slight fatigue): Front Squats 8-10 reps, Wall Balls 18-22 reps = 26-32 total Round 3 (Moderate fatigue): Front Squats 6-8 reps, Wall Balls 15-18 reps = 21-26 total Round 4 (High fatigue): Front Squats 5-7 reps, Wall Balls 12-15 reps = 17-22 total Round 5 (Very high fatigue): Front Squats 4-6 reps, Wall Balls 10-13 reps = 14-19 total Round 6 (Maximal fatigue): Front Squats 3-5 reps, Wall Balls 8-12 reps = 11-17 total The heavy front squat loading will create significant central nervous system fatigue, dramatically affecting performance in later rounds. The 1-minute cap forces athletes to work at high intensity but limits total volume per movement. Cross-referencing with Fight Gone Bad (similar interval format with total reps scoring): FGB has L10: 430-500 reps, L5: 300-340 reps, L1: 180-220 reps over 15 minutes. This workout is 12 minutes with heavier loading and more demanding movements, so I expect proportionally lower totals. Elite athletes (L10): ~360 total reps Median athletes (L5): ~240 total reps Novice athletes (L1): ~120 total reps Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps

Modality Profile

Both Front Squat and Wall Ball are weightlifting movements using external load - barbell and medicine ball respectively