Workout Description

Why This Workout Is Very Hard

This workout combines extreme endurance volume (4.46 total miles of running) with high-intensity barbell cycling and wall balls in the middle section. The 2.23-mile run creates significant leg fatigue before entering 8 rounds of power cleans and wall balls with no programmed rest. The combination of aerobic demand, leg fatigue accumulation, and moderate loads under severe pre-fatigue makes this accessible only to experienced athletes with strong endurance base.

Benchmark Times for Ahmaud Arbery

• Elite: <30:00
• Advanced: 35:00-40:00
• Intermediate: 45:00-50:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A 2.23-mile run followed immediately by 8 rounds of work creates massive cardiovascular demand with no recovery between aerobic and anaerobic phases.
• Stamina (8/10): High volume of power cleans and wall balls after a long run tests muscular endurance under severe fatigue and oxygen debt.
• Power (6/10): Power cleans are explosive by nature, but fatigue from the run significantly compromises power output throughout the 8 rounds.
• Strength (4/10): Power cleans require moderate strength, but the primary focus shifts to strength endurance rather than maximal force production after the run.
• Flexibility (3/10): Power cleans demand hip and ankle mobility, wall balls require overhead and squat flexibility, plus running mechanics need basic range of motion.
• Speed (3/10): Pacing the run and managing transitions between movements matters, but this is more about sustained effort than quick cycling.

Movements

• Wall Ball
• Power Clean
• Run

Benchmark Notes

This is a memorial workout honoring Ahmaud Arbery with a 2.23-mile run followed by 8 rounds of 5 power cleans and 25 wall balls. Breaking down the components: The 2.23-mile run (approximately 3,570 meters) would take elite athletes 8:30-10:00, intermediate 12:00-14:00, and beginners 18:00-22:00. For the 8 rounds of barbell work, assuming moderate loads (power cleans at 135/95 and wall balls at 20/14), each round fresh would take about 90-120 seconds. However, significant fatigue accumulates: rounds 1-2 at baseline pace, rounds 3-4 with 10-20% slowdown, rounds 5-6 with 20-30% slowdown, and rounds 7-8 with 30-50% slowdown due to grip fatigue and metabolic stress. The power cleans will break into singles/doubles in later rounds, and wall balls will require frequent breaks. Total barbell portion: elite 12-15 minutes, intermediate 18-24 minutes, beginners 28-35 minutes. Adding transition time between run and barbell work (30-60 seconds), total workout times: L10 (elite) 20-25 minutes, L5 (intermediate) 30-35 minutes, L1 (beginner) 48-58 minutes. This aligns with endurance-heavy workouts like Murph but with more technical barbell movements creating additional fatigue. Final targets: L10: 30:00, L5: 50:00, L1: 70:00.

Modality Profile

Run is monostructural cardio (M), Power Clean and Wall Ball are both external load movements (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.