Workout Description

Why This Workout Is Very Hard

This workout combines heavy squat cleans (225/155) with wall walks across 7 rounds with no built-in rest. The squat cleans are at 80-85% of most athletes' max, requiring significant strength and technique. Wall walks demand shoulder stability and core strength, which deteriorates rapidly under fatigue. The continuous format prevents recovery between rounds, creating cumulative fatigue that makes maintaining proper form on heavy cleans increasingly dangerous and difficult.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Wall walks tax shoulder and core stamina while heavy squat cleans challenge posterior chain endurance across multiple rounds.
• Strength (8/10): 225/155 squat cleans represent a significant load requiring substantial strength, particularly in the posterior chain and receiving position.
• Endurance (7/10): Seven rounds of demanding movements with minimal rest creates significant cardiovascular stress and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Wall walks demand exceptional shoulder and thoracic mobility while squat cleans require ankle, hip, and thoracic flexibility for proper positioning.
• Power (6/10): Squat cleans are inherently explosive movements requiring rapid force development, though wall walks are more strength-endurance based.
• Speed (4/10): Heavy loads and technical movements limit cycling speed; success depends more on consistent pacing than rapid transitions.

Movements

• Squat Clean
• Wall Walk

Benchmark Notes

This workout consists of 7 rounds of 6 wall walks + 3 squat cleans at 225/155 lbs. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Wall Walks: 8-12 seconds per rep fresh (complex movement requiring shoulder stability and core strength) - Squat Cleans at 225/155: 4-6 seconds per rep fresh (heavy load requiring technique and power) Round-by-Round Breakdown: Round 1-2 (fresh): Wall walks 8 sec/rep × 6 = 48 sec, Squat cleans 4 sec/rep × 3 = 12 sec, transitions 10 sec = 70 sec/round Round 3-4 (1.2x fatigue): Wall walks 9.6 sec/rep × 6 = 58 sec, Squat cleans 4.8 sec/rep × 3 = 14 sec, transitions 12 sec = 84 sec/round Round 5-6 (1.3x fatigue): Wall walks 10.4 sec/rep × 6 = 62 sec, Squat cleans 5.2 sec/rep × 3 = 16 sec, transitions 15 sec = 93 sec/round Round 7 (1.5x fatigue): Wall walks 12 sec/rep × 6 = 72 sec, Squat cleans 6 sec/rep × 3 = 18 sec, transitions 15 sec = 105 sec Total calculation: (70×2) + (84×2) + (93×2) + 105 = 140 + 168 + 186 + 105 = 599 seconds for elite level This workout combines high-skill gymnastics with heavy barbell work, creating significant neuromuscular fatigue. The wall walks become increasingly difficult as shoulder fatigue accumulates, while the heavy squat cleans demand consistent power output. I used Elizabeth (21-15-9 squat clean 135/95 + ring dip) as a reference anchor, but adjusted significantly upward due to: 1) Much heavier squat clean load (225 vs 135), 2) Wall walks being more demanding than ring dips, 3) 7 rounds vs 3 rounds creating more fatigue accumulation. Elizabeth L10 times are 160-200 seconds, but this workout's heavier loading and additional volume justify 360-420 second range for L10. The progression accounts for the exponential difficulty increase as athletes fatigue on both complex movements. Final targets - Male: L10: 360-420 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Wall Walk is a gymnastics bodyweight movement, Squat Clean is a weightlifting movement with external load. Two modalities split evenly.