Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through 20 rounds of continuous work with minimal rest. The 30-second cap forces athletes to move quickly from wall balls directly into max DB snatches, creating shoulder and grip fatigue that compounds over 20 rounds. While individual movements are moderate, the combination of time pressure, volume (potentially 400+ total reps), and movement interference makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of wall balls and DB snatches over 20 rounds will severely test muscular endurance in shoulders, legs, and core.
• Endurance (8/10): Twenty rounds with 30-second caps creates significant cardiovascular demand with minimal rest, testing aerobic capacity throughout the workout.
• Speed (8/10): 30-second caps force rapid cycling between movements with quick transitions to maximize reps in each round's time domain.
• Power (7/10): Both movements are explosive - wall balls require hip drive and DB snatches are classic power movements requiring rapid force development.
• Flexibility (6/10): DB snatches demand good overhead mobility and hip flexibility, while wall balls require adequate squat depth and shoulder range.
• Strength (4/10): Moderate loads with 20/14 wall balls and 50/35 DB snatches require decent strength but not maximal force production.

Movements

• Wall Ball
• Dumbbell Snatch

Benchmark Notes

This workout is scored by total reps completed across 20 rounds of 30-second intervals. Each round consists of 6 wall balls (20/14) followed by max alternating DB snatches (50/35). Wall balls at 6 reps should take 12-18 seconds for most athletes, leaving 12-18 seconds for DB snatches. Elite athletes can complete wall balls in 10-12 seconds, leaving 18-20 seconds for snatches. DB snatches at 50/35 lbs take approximately 2-3 seconds per rep when fresh. In a 30-second window after wall balls, athletes can expect: Elite (8-10 snatches), Advanced (6-8 snatches), Intermediate (4-6 snatches), Novice (2-4 snatches). Total reps per round: Elite 14-16, Advanced 12-14, Intermediate 10-12, Novice 8-10. Over 20 rounds with fatigue accumulation: Elite athletes maintain 13-15 reps/round (260-300 total), Advanced 11-13 reps/round (220-260 total), Intermediate 9-11 reps/round (180-220 total), Novice 6-8 reps/round (120-160 total). The 30-second cap prevents significant rest, creating consistent pacing demands. Final targets: L10: 440+ reps, L5: 280 reps, L1: 120 reps.

Modality Profile

Both Wall Ball and Dumbbell Snatch are external load movements classified as Weightlifting. Wall Ball uses a medicine ball and Dumbbell Snatch uses a dumbbell, making this 100% Weightlifting modality.