Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous movement with no built-in rest. The 500m row taxes the cardiovascular system, immediately followed by wall balls that demand leg power and coordination. The 400m run provides minimal recovery while maintaining elevated heart rate, then returns to wall balls with pre-fatigued legs. Over 5 rounds, this creates compounding fatigue that will force most athletes to break up the wall balls significantly, making it challenging despite using moderate loads and basic movements.

Benchmark Times for WOD

• Elite: <15:30
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds of rowing and running with wall balls creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): Seventy-five total wall balls combined with cardio movements will challenge shoulder and leg muscular endurance significantly.
• Speed (6/10): Maintaining consistent pace across cardio intervals and efficient wall ball cycling becomes crucial for time.
• Power (5/10): Wall balls are explosive hip extension movements, though power output decreases as fatigue accumulates through rounds.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility, while running requires basic range of motion.
• Strength (3/10): Wall balls require moderate strength but primarily test strength endurance rather than maximal force production.

Movements

• Row
• Wall Ball
• Run

Benchmark Notes

This workout is nearly identical to the Kelly benchmark (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14), with the key difference being the addition of 500m row and reduction from 30 to 15 wall balls per round. Using Kelly as the primary anchor: L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Movement breakdown per round: 500m Row (85-120 sec fresh), 15 Wall Balls (30-45 sec fresh), 400m Run (75-120 sec fresh), 15 Wall Balls (30-45 sec fresh). Fresh total per round: 220-330 sec. With 5 rounds, applying fatigue multipliers: Round 1: 1.0x, Round 2: 1.0x, Round 3: 1.1x, Round 4: 1.2x, Round 5: 1.3x. The rowing adds significant volume compared to Kelly, but the wall ball reduction (30→15 per round, saving 150 total reps) partially offsets this. The row-to-wall ball transition creates grip fatigue affecting wall ball performance. Transitions between movements: 3-8 sec per transition (4 per round). Total workout time estimate: Elite athletes 930-1050 sec (15:30-17:30), intermediate 1260-1440 sec (21:00-24:00), novice 1800-2100 sec (30:00-35:00). Final targets - L10: 930 sec, L5: 1380 sec, L1: 2100 sec.

Modality Profile

Row and Run are monostructural cardio movements (2/3 = 67%), Wall Ball is a weightlifting movement with external load (1/3 = 33%)