Workout Description

Why This Workout Is Hard

The 155/105lb weight is heavy for power clean + jerk cycling, especially over 7 rounds (35 total reps). The continuous format with no built-in rest creates significant fatigue accumulation. Wall balls between barbell rounds prevent grip and shoulder recovery. Most average athletes will need multiple breaks on the barbell work and potentially scale the weight. The combination of heavy Olympic lifting under fatigue with high volume makes this challenging.

Benchmark Times for WOD

• Elite: <7:30
• Advanced: 8:10-8:50
• Intermediate: 9:30-10:20
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Power cleans and jerks are explosive Olympic lifting movements requiring maximum power output, complemented by dynamic wall ball throws.
• Stamina (8/10): High volume of power cleans, jerks, and wall balls across seven rounds will heavily tax muscular endurance in shoulders, legs, and core.
• Endurance (7/10): Seven rounds of continuous work with heavy barbell movements and wall balls creates significant cardiovascular demand and aerobic stress.
• Strength (6/10): Power cleans and jerks at 155/105 pounds require substantial strength, though not maximal loads for most athletes.
• Speed (6/10): Fast cycling between barbell complex and wall balls is crucial, with minimal rest between movements to maintain intensity.
• Flexibility (4/10): Power cleans demand good hip and ankle mobility, jerks require overhead flexibility, wall balls need basic squat depth.

Movements

• Wall Ball
• Power Clean
• Power Jerk

Benchmark Notes

This workout consists of 7 rounds of 5 Power Clean + Power Jerks at 155/105 lbs and 15 Wall Balls at 20/14 lbs. I'll analyze this using DT as the primary anchor (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) with L10: 360-420 sec, L5: 540-660 sec, L1: 840-960 sec. Movement breakdown per round: Power Clean + Power Jerk (155 lbs): 5 reps × 4-5 sec = 20-25 sec fresh. Wall Balls (20 lbs): 15 reps × 2.5 sec = 37.5 sec fresh. Total per round fresh: ~60 sec. Fatigue progression: Rounds 1-2: 1.0x (60 sec each), Rounds 3-4: 1.15x (69 sec each), Rounds 5-6: 1.3x (78 sec each), Round 7: 1.45x (87 sec). Total base time: 60+60+69+69+78+78+87 = 501 sec. Adding transitions (6 × 5 sec = 30 sec) and set breaks for wall balls in later rounds (+30 sec): Total ~560 sec for advanced athletes. Comparing to DT: This workout has 7 rounds vs 5, but fewer total barbell reps (35 vs 135) and adds wall balls. The barbell work is less dense but wall balls add significant metabolic demand. Scaling from DT's L5 baseline of 600 sec, this workout should be similar due to the wall ball volume offsetting the reduced barbell density. Final targets - L10: 450 sec (7:30), L5: 620 sec (10:20), L1: 960 sec (16:00).

Modality Profile

Power Clean and Power Jerk are weightlifting movements (barbell with external load), Wall Ball is also weightlifting (medicine ball with external load). With 3 movements total, 2 are weightlifting (67%) and 1 is gymnastics-like but uses external load so counts as weightlifting. Actually Wall Ball uses external load so all 3 are weightlifting, but Wall Ball has significant bodyweight coordination component, so 33% gymnastics, 67% weightlifting.