DEC 19

Walls of Pain // Thursday - 2024.12.19

Rounds-for-Time Weightlifting Wall Ball

For Time:


  • 50 Wall Balls
  • 40 Deadlifts
  • 30 Wall Balls
  • 20 Hang Power Cleans
  • 10 Wall Balls
  • 5 Squat Cleans

Barbell: 135/95 lbs
Time Cap: 12 Minutes


Instructions: Complete the listed number of reps for each exercise in order, using the Wall Ball and Barbell as specified. Aim to finish the workout within the time cap for a challenging and intense workout. Adjust weights as needed to maintain proper form throughout the workout.