Workout Description

Why This Workout Is Very Hard

This workout combines two major limiting factors: high-skill wall walks under increasing fatigue with heavy front squats that progressively increase in both volume and load. The continuous 14-minute format prevents meaningful recovery, while wall walks become exponentially harder as shoulders fatigue. The weight jumps from 135/95 to 155/105 mid-workout add significant loading stress. Most athletes will hit failure on wall walks or be forced to scale weights significantly.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume front squats with increasing reps plus wall walks will severely test muscular endurance in legs and shoulders.
• Endurance (7/10): 14-minute AMRAP with continuous movement creates significant cardiovascular demand, though not as extreme as pure cardio workouts.
• Flexibility (7/10): Wall walks demand significant shoulder and thoracic mobility, while front squats require ankle and hip flexibility for proper positioning.
• Strength (6/10): 135/95 and 155/105 front squats require moderate to heavy loading, testing strength endurance rather than max strength.
• Speed (5/10): Steady pacing required to manage fatigue accumulation, with transitions between floor and standing positions affecting cycle time.
• Power (3/10): Front squats can be explosive but the volume and fatigue will limit power output; wall walks are more strength-endurance focused.

Movements

• Front Squat
• Wall Walk

Benchmark Notes

This is a 14-minute AMRAP with an ascending ladder pattern of wall walks and front squats, with weight progression from 135/95 to 155/105. The workout structure shows: Round 1 (1+2, 2+4, 3+6, 4+8, 5+10 = 15 wall walks + 30 front squats = 45 total reps), then Round 2 begins with heavier weight (1+2, 2+4, 3+6... pattern repeats). Wall walks are highly fatiguing gymnastics movements taking 8-12 seconds each in fresh state, scaling to 12-18 seconds under fatigue. Front squats at 135/95 take 2-3 seconds per rep fresh, scaling to 3-4 seconds under fatigue, while 155/105 adds another 0.5-1 second per rep due to increased load. Round 1 analysis: 15 wall walks (8-12 sec each) = 120-180 seconds, 30 front squats (2-3 sec each) = 60-90 seconds, plus transitions = ~200-300 seconds total. This leaves 10-11 minutes for Round 2+ work. Round 2 with heavier loading and accumulated fatigue: wall walks now 12-18 seconds each, front squats 3.5-4.5 seconds each. Elite athletes might complete Round 1 + significant Round 2 progress (targeting 180-220 total reps). Intermediate athletes likely complete Round 1 + partial Round 2 (120-160 reps). Beginners may struggle to complete Round 1 within time cap (45-80 reps). The ascending rep scheme creates exponential fatigue accumulation, making later rounds disproportionately difficult. No direct anchor match exists, but this resembles a high-skill, moderate-load chipper with significant fatigue progression. Final targets: L10: 205+ reps, L5: 125 reps, L1: 45 reps.

Modality Profile

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