Workout Description

Why This Workout Is Medium

This workout combines moderate volume wall balls with a challenging but manageable loaded carry. The 20/14 wall balls are standard weight for most athletes, and 50ft death marches allow natural breaking points between rounds. While the death march will tax grip and core significantly, the 5-round structure provides recovery opportunities. Total time around 12-15 minutes with cumulative fatigue building but remaining manageable for average CrossFitters.

Benchmark Times for C. 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): High volume wall balls (100 total) combined with extended loaded carries will severely test muscular endurance in legs and shoulders.
• Endurance (7/10): Five rounds of continuous work with wall balls and loaded carries creates significant cardiovascular demand and aerobic stress throughout.
• Power (6/10): Wall balls require explosive hip extension and overhead throw, creating moderate power demands especially when fatigued.
• Speed (5/10): Steady pacing required to maintain output across five rounds, with transitions between movements affecting overall time.
• Strength (4/10): Moderate loading with 20/14lb wall ball and 50/35lb dumbbells requires decent strength but not maximal effort.
• Flexibility (3/10): Wall balls demand overhead mobility and squat depth, while death march requires basic walking mechanics with load.

Movements

• Wall Ball
• Dumbbell Death March

Benchmark Notes

This workout consists of 5 rounds of 20 wall balls (20/14 lb) and 50ft dumbbell death march (50/35 lb). Since no scoring method was provided, this is a 'For Time' workout scored in seconds. Movement Analysis: - Wall Ball (20 lb): ~2.5 sec per rep fresh, degrading to 3-4 sec with fatigue - DB Death March (50 lb): ~15-20 sec per 50ft fresh, degrading with grip fatigue Round-by-round breakdown: Round 1: Wall balls 20 × 2.5 = 50 sec, Death march = 15 sec, transition = 3 sec = 68 sec Round 2: Wall balls 20 × 2.7 = 54 sec, Death march = 17 sec, transition = 3 sec = 74 sec Round 3: Wall balls 20 × 3.0 = 60 sec, Death march = 19 sec, transition = 3 sec = 82 sec Round 4: Wall balls 20 × 3.3 = 66 sec, Death march = 21 sec, transition = 3 sec = 90 sec Round 5: Wall balls 20 × 3.5 = 70 sec, Death march = 23 sec = 93 sec Total for L10 (elite): ~367 sec (6:07) This workout is similar to Kelly benchmark which includes wall balls in a 5-round format. Kelly has L10 times of 930-1050 sec, but includes 400m runs and box jumps making it much longer. Our workout is more focused and shorter. Fatigue factors: Significant grip fatigue from death march affecting wall ball performance, shoulder fatigue accumulation across rounds. The death march particularly taxes grip and core stability which directly impacts wall ball efficiency. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Both Wall Ball and Dumbbell Death March are external load movements using weighted implements, making this workout 100% Weightlifting modality.