Workout Description

Why This Workout Is Hard

This workout combines continuous wall balls for 16 minutes with heavy dumbbell snatches every minute. The EMOM format prevents recovery between movements, creating significant fatigue accumulation. Wall balls become increasingly difficult as shoulders and legs fatigue, while the 50/35lb dumbbell snatches demand power output when already compromised. The forced pace and lack of rest between high-demand movements makes this substantially harder than either element would be in isolation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Wall balls for 16 minutes will heavily tax leg and shoulder stamina, while beastmakers every minute add grip and core endurance demands.
• Endurance (8/10): A 16-minute AMRAP with continuous wall balls creates significant cardiovascular demand, testing aerobic capacity throughout the extended time domain.
• Speed (7/10): EMOM structure forces quick transitions and maintains high cycling speed on wall balls to maximize reps between mandatory beastmaker interruptions.
• Power (6/10): Wall balls are inherently explosive hip extension movements, though power output may decline significantly as fatigue accumulates over time.
• Strength (4/10): Moderate strength demand from 20/14 lb wall balls and 50/35 lb beastmakers, but not maximal loading for most athletes.
• Flexibility (3/10): Wall balls require overhead mobility and hip flexion, while beastmakers demand shoulder and thoracic spine mobility for proper positioning.

Movements

• Wall Ball
• Beastmaker

Benchmark Notes

This is a 16-minute AMRAP with wall balls (20/14 lb) plus 1 beastmaker (50/35 lb dumbbell) every minute on the minute. I'll analyze this by breaking down the time allocation and movement patterns. Time Structure Analysis: - 16 minutes total - Every minute: 1 beastmaker (dumbbell snatch) + remaining time for wall balls - Beastmaker time: Elite ~3-4 sec, Intermediate ~5-6 sec, Recreational ~7-10 sec - Available wall ball time per minute: Elite ~56-57 sec, Intermediate ~54-55 sec, Recreational ~50-53 sec Wall Ball Capacity Analysis: - Fresh wall ball pace: 2-3 seconds per rep - In 55 seconds: Elite could do ~25-28 reps, Intermediate ~18-22 reps, Recreational ~12-16 reps - However, fatigue accumulates significantly over 16 minutes Fatigue Progression: - Minutes 1-4: Full capacity (1.0x multiplier) - Minutes 5-8: Moderate fatigue (1.1-1.2x multiplier) - Minutes 9-12: Heavy fatigue (1.3-1.4x multiplier) - Minutes 13-16: Severe fatigue (1.5-1.8x multiplier) Beastmaker Impact: - 50/35 lb dumbbell snatch is moderately heavy - Affects grip and shoulders for wall balls - Creates transition time and mental break Per-Minute Rep Calculation: Elite (L9-L10): Minutes 1-4: 25 reps, 5-8: 22 reps, 9-12: 18 reps, 13-16: 15 reps = ~20 avg Intermediate (L5-L6): Minutes 1-4: 20 reps, 5-8: 17 reps, 9-12: 14 reps, 13-16: 11 reps = ~15.5 avg Recreational (L1-L2): Minutes 1-4: 15 reps, 5-8: 12 reps, 9-12: 9 reps, 13-16: 7 reps = ~10.75 avg Total Rep Projections: - L10 (Elite): 20 × 16 = 320+ reps - L5 (Intermediate): 15.5 × 16 = 248 reps - L1 (Recreational): 10.75 × 16 = 172 reps Cross-checking with similar benchmarks: - This resembles a high-volume wall ball workout like Karen (150 wall balls), but with added complexity - Karen L10: ~420-480 sec for 150 reps = ~19-21 reps/minute sustained - Our workout has interruptions (beastmakers) but also forced rest, making pacing more sustainable - The 16-minute format allows for steady accumulation rather than sprint pace Final Benchmark Targets: L10: 360 reps, L5: 240 reps, L1: 120 reps These align with the expectation that elite athletes can maintain ~22.5 reps/minute average, intermediate athletes ~15 reps/minute, and recreational athletes ~7.5 reps/minute over the 16-minute duration with the beastmaker interruptions.

Modality Profile

Wall Ball is a weightlifting movement using external load (medicine ball), while Beastmaker is a gymnastics movement involving bodyweight pulling strength on a hangboard. Two modalities present: 50% Weightlifting, 50% Gymnastics.