Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with basic strength and skill movements. The 400m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. Wall balls are manageable at 20/14 lbs for most athletes, and toes-through-rings, while requiring some skill, aren't overly technical. The rep scheme allows for pacing and brief rests. Most average CrossFitters can complete this as prescribed in 15-18 minutes with appropriate intensity.

Benchmark Times for WOD

• Elite: <13:00
• Advanced: 14:00-15:00
• Intermediate: 16:00-17:30
• Beginner: >28:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume of wall balls combined with toes through rings over five rounds will challenge upper body and core muscular endurance.
• Flexibility (6/10): Toes through rings require significant hip flexibility and shoulder mobility, wall balls need overhead and squat mobility.
• Speed (6/10): Fast transitions between movements and maintaining pace across five rounds is crucial for good performance.
• Power (5/10): Wall balls are inherently explosive from squat to overhead throw, moderate power demand with cycling requirements.
• Strength (4/10): Wall balls require moderate strength with 20/14 lb loads, while toes through rings demand core and grip strength.

Movements

• Wall Ball
• Toes-to-Bar
• Run

Benchmark Notes

This is a 5-round workout: 400m Run + 10 Toes through Rings + 20 Wall Balls (20/14). Breaking down by round with progressive fatigue: Round 1 (fresh): 400m run = 90 sec, 10 toes through rings = 20 sec (2 sec/rep), 20 wall balls = 50 sec (2.5 sec/rep), transitions = 10 sec. Total Round 1 = 170 sec. Round 2 (1.05x fatigue): Run = 95 sec, rings = 21 sec, wall balls = 53 sec, transitions = 10 sec. Total = 179 sec. Round 3 (1.15x fatigue): Run = 104 sec, rings = 23 sec, wall balls = 58 sec, transitions = 10 sec. Total = 195 sec. Round 4 (1.25x fatigue): Run = 113 sec, rings = 25 sec, wall balls = 63 sec, transitions = 10 sec. Total = 211 sec. Round 5 (1.4x fatigue): Run = 126 sec, rings = 28 sec, wall balls = 70 sec, transitions = 10 sec. Total = 234 sec. Total workout time for average athlete: 989 sec ≈ 16:30. Applied fatigue multipliers account for cardiovascular stress from running combined with grip fatigue from rings affecting wall ball performance. Set breaks factored into later rounds as athletes struggle with unbroken sets.

Modality Profile

Three movements with one from each modality: Toes-to-Bar (Gymnastics), Run (Monostructural), and Wall Ball (Weightlifting). Equal distribution across all three modalities.