Workout Description

Why This Workout Is Hard

The 185/120lb power cleans are heavy for most athletes, requiring 3 reps in just 60 seconds while fatigued. After the cleans, athletes must immediately transition to max wall balls with compromised shoulders and breathing. Over 7 rounds, this creates significant cumulative fatigue. The 1:1 work-to-rest ratio provides minimal recovery between rounds, making the later rounds particularly challenging as power output degrades.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans are explosive by nature, and wall balls require rapid hip extension and coordination between power movements.
• Stamina (8/10): High-volume wall balls after heavy power cleans will severely test muscular endurance, especially in shoulders and legs across multiple rounds.
• Endurance (7/10): Seven rounds with one-minute rest intervals creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout.
• Strength (7/10): Power cleans at 185/120 pounds require substantial strength, though only three reps per round limits pure strength demand.
• Speed (6/10): One-minute caps create urgency for quick transitions and efficient movement cycling, especially maximizing wall ball reps after cleans.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, while wall balls require overhead flexibility and squat depth.

Movements

• Wall Ball
• Power Clean

Benchmark Notes

This workout is scored by total wall ball reps completed across 7 rounds, with each round having a 1-minute cap for 3 power cleans (185/120) followed by max wall balls (20/14), then 1 minute rest. The power cleans act as a buy-in before the scoring movement. Movement Analysis: - Power Clean (185/120): This is a heavy load for most athletes. Elite athletes might complete all 3 in 8-12 seconds, intermediate athletes in 15-25 seconds, and novice athletes may struggle to complete all 3 within the minute or need to scale the weight. - Wall Balls (20/14): Standard weight. Fresh pace is 2-3 seconds per rep, but fatigue from power cleans and accumulating rounds will significantly impact performance. Round-by-Round Breakdown: Round 1: After 10-15 seconds of power cleans, elite athletes have 45-50 seconds for wall balls = 18-25 reps Round 2-3: Slight fatigue, 15-22 reps per round Round 4-5: Moderate fatigue from power cleans, 12-18 reps per round Round 6-7: Significant fatigue, power cleans taking longer, 8-15 reps per round The 1-minute rest between rounds provides partial recovery but won't fully restore power clean speed or wall ball pace. Elite (L9-L10): Complete all power cleans efficiently throughout, maintain high wall ball pace = 420-450+ total reps Advanced (L7-L8): Power cleans slow down in later rounds, wall ball pace drops = 350-420 reps Intermediate (L5-L6): May miss some power cleans in final rounds, significant wall ball slowdown = 280-350 reps Novice (L1-L4): Struggle with power clean weight, limited wall ball volume = 140-280 reps This format rewards both strength endurance (power cleans) and metabolic capacity (wall balls), creating a unique challenge that separates fitness levels effectively. Final targets: L10: 450+ reps, L5: 315 reps, L1: 140 reps

Modality Profile

Both Power Clean and Wall Ball are weightlifting movements involving external load, making this 100% weightlifting modality