Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling with continuous work across 16 rounds. The clean & jerks progress from moderate (135/95) to near-maximal loads (255/165) while accumulated fatigue builds from wall balls. The descending rep scheme provides minimal recovery, and athletes must maintain technique on complex movements under severe fatigue. The final singles at 255/165 after 15 rounds will challenge even experienced athletes significantly.

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:

• Power (9/10): Clean and jerks are explosive triple extension movements, and wall balls require powerful hip drive and coordination throughout the entire workout.
• Stamina (8/10): High total volume of wall balls (154 reps) combined with 45 clean and jerks tests muscular endurance across multiple muscle groups.
• Strength (8/10): Clean and jerk weights progress from moderate (135/95) to very heavy (255/165), demanding significant maximal strength especially in final rounds.
• Endurance (7/10): Descending ladder format with minimal rest creates significant cardiovascular demand, especially as clean and jerk weights increase while maintaining wall ball volume.
• Flexibility (6/10): Clean and jerks require full overhead mobility and hip/ankle flexibility, while wall balls demand good squat depth and shoulder range of motion.
• Speed (4/10): Descending format allows some pacing strategy, but heavier weights in later rounds naturally slow movement speed and cycling ability.

Movements

• Wall Ball
• Clean and Jerk

Benchmark Notes

This workout is a descending ladder with wall balls and clean & jerks at increasing weights. Total volume: 132 wall balls (20/14 lb) and 55 clean & jerks progressing from 135/95 to 255/165 lb. I'll analyze this as a hybrid between Grace (30 C&J 135/95) and Karen (150 wall balls 20/14). Grace anchor: L10 90-120s, L5 240-300s, L1 480-600s. Karen anchor: L10 420-480s, L5 600-720s, L1 900-1020s. Round-by-round breakdown: Rounds 1-4 (20+18+16+14 wall balls, 10+9+8+7 C&J at 135/95 and 185/120): Wall balls 2.5-3s/rep with fatigue, C&J 3-5s/rep. Mid-rounds 5-8 (12+10+8+6 wall balls, 6+5+4+3 C&J at 185/120 and 225/155): Heavier C&J slows to 5-7s/rep. Final rounds 9-10 (4+2 wall balls, 2+1 C&J at 225/155 and 255/165): Singles on heavy C&J taking 8-12s/rep with setup. Transitions between movements: 5-10s per round. The heavy loading on later C&J (up to 255/165) significantly exceeds Grace weight, adding 3-4 minutes to elite times. Wall ball volume (132 vs Karen's 150) is substantial but broken up. Elite athletes: 12-15 minutes, recreational: 25-30 minutes. Final targets - L10: 720s (12:00), L5: 1200s (20:00), L1: 1800s (30:00).

Modality Profile

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