Workout Description

Why This Workout Is Hard

The 185/120lb squat cleans are heavy for most athletes, requiring significant power and technique. Six rounds creates substantial volume with these loads. While box jumps and wall balls provide brief recovery, the squat cleans will be the major limiting factor, likely forcing singles after round 2-3. The combination of heavy barbell cycling with moderate volume and minimal rest between rounds elevates this beyond medium difficulty.

Benchmark Times for BLACK LIST

• 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): High volume wall balls combined with repeated squat cleans will heavily tax muscular endurance, especially in legs and shoulders.
• Endurance (7/10): Six rounds of continuous work with heavy squat cleans and high-rep wall balls creates significant cardiovascular demand and aerobic stress.
• Power (7/10): Squat cleans are highly explosive movements, box jumps require leg power, creating significant power output demands throughout.
• Strength (6/10): Squat cleans at 185/120 require substantial strength, though only 2 reps per round limits pure strength demand.
• Speed (6/10): Fast transitions between movements and maintaining pace across six rounds requires good cycling speed and movement efficiency.
• Flexibility (4/10): Squat cleans demand good ankle, hip, and thoracic mobility; wall balls require overhead flexibility and deep squat position.

Movements

• Squat Clean
• Box Jump
• Wall Ball

Benchmark Notes

This workout consists of 6 rounds of 2 squat cleans (185/120), 4 box jumps (24/20), and 16 wall balls (20/14). I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - Squat Clean (185/120): Heavy load requiring singles, ~4-5 sec per rep for elite, 6-8 sec for intermediate - Box Jump (24/20): Standard height, ~1.5-2 sec per rep - Wall Ball (20/14): Standard load, ~2-3 sec per rep fresh Round-by-Round Breakdown: Round 1 (Fresh): 2 cleans (10 sec) + 4 box jumps (8 sec) + 16 wall balls (32 sec) + transitions (10 sec) = ~60 sec Round 2: 1.1x fatigue = ~66 sec Round 3: 1.2x fatigue = ~72 sec Round 4: 1.3x fatigue = ~78 sec Round 5: 1.4x fatigue = ~84 sec Round 6: 1.5x fatigue = ~90 sec Total elite time: ~450 sec (7:30) However, the heavy squat cleans at 185/120 will cause significant fatigue and force more singles as rounds progress. Wall balls will break into smaller sets. Adjusting for realistic pacing: Elite (L10): 360 sec (6:00) - can maintain larger sets, efficient transitions Advanced (L5): 600 sec (10:00) - more set breaking, longer rest between cleans Novice (L1): 1080 sec (18:00) - frequent breaks, potential scaling needed This workout is similar to Elizabeth (21-15-9 squat clean 135/95 + ring dip) but with heavier loading (185/120 vs 135/95) and more total volume (12 cleans vs 45 total reps). Elizabeth L10 anchor is 160-200 sec, but this workout has 50% heavier load and different rep scheme, justifying the longer times. Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Squat Clean is weightlifting (barbell movement), Box Jump is gymnastics (bodyweight movement), Wall Ball is weightlifting (external load). Two weightlifting movements and one gymnastics movement gives 67% weightlifting, 33% gymnastics.