Workout Description

Why This Workout Is Very Hard

This workout combines high-skill wall walks with heavy squat cleans (225/155) across 7 rounds with no built-in rest. Wall walks demand significant shoulder stability and core strength, while the heavy cleans require explosive power and technique. The alternating pattern creates cumulative fatigue where compromised shoulders from wall walks directly impair clean performance, and vice versa. Most athletes will need to scale the weight significantly or reduce rounds to complete this workout safely.

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 heavy load requiring significant strength, especially as fatigue accumulates through seven rounds.
• Endurance (7/10): Seven rounds of demanding movements with minimal rest creates significant cardiovascular stress and tests aerobic capacity throughout the workout.
• Power (7/10): Squat cleans are inherently explosive movements requiring rapid force production, though wall walks are more strength-endurance based.
• Flexibility (6/10): Wall walks demand shoulder and thoracic mobility while squat cleans require ankle, hip, and shoulder flexibility for proper positioning.
• Speed (4/10): Limited by heavy squat clean load and wall walk complexity; more about steady pacing than rapid cycling between movements.

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 technical proficiency) Round-by-Round Breakdown: Round 1-2 (fresh, 1.0x multiplier): - 6 wall walks: 6 × 10 sec = 60 sec - 3 squat cleans: 3 × 5 sec = 15 sec - Transition: 5 sec - Per round: 80 sec Rounds 3-4 (1.15x fatigue): - Wall walks become slower due to shoulder fatigue - Squat cleans require more setup time - Per round: 80 × 1.15 = 92 sec Rounds 5-6 (1.3x fatigue): - Significant shoulder fatigue affects wall walks - Heavy cleans require longer rest between reps - Per round: 80 × 1.3 = 104 sec Round 7 (1.5x fatigue): - Wall walks become very challenging - Squat cleans may require singles - Final round: 80 × 1.5 = 120 sec Total calculation for average athlete: (2 × 80) + (2 × 92) + (2 × 104) + (1 × 120) = 672 seconds ≈ 11:12 This places the median (L5) around 600 seconds (10:00). The combination of high-skill gymnastics (wall walks) with heavy barbell work (225/155 squat cleans) creates significant fatigue accumulation. Elite athletes can maintain better pacing and technique under fatigue, while novices will experience dramatic slowdowns, especially on wall walks. Using Elizabeth (21-15-9 squat clean 135/95 + ring dip) as a reference anchor, which has L10: 160-200 sec, L5: 360-420 sec, L1: 540-720 sec. This workout has heavier loading (225/155 vs 135/95), more total reps (21 squat cleans vs 21), and wall walks instead of ring dips. The heavier load and wall walk complexity justify approximately 2x the Elizabeth times. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Wall Walk is a bodyweight gymnastics movement, Squat Clean is a weightlifting movement with external load. Two modalities present, split 50/50.