Workout Description

Why This Workout Is Medium

The 2K row with 250m switches provides built-in recovery between efforts, preventing excessive fatigue accumulation. Wall balls at 20/14 are moderate weight with frequent partner switches (every 10 reps) allowing continuous rest periods. The 11-minute cap creates urgency but isn't crushing. While there's some cardiovascular demand, the constant partner rotation prevents any single athlete from hitting failure, making this manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 2K row plus continuous wall balls under time cap creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume wall balls after rowing will challenge muscular endurance, especially in legs and shoulders with minimal rest between partners.
• Speed (6/10): Partner format with frequent switches demands quick transitions and maintaining pace under fatigue to maximize reps.
• Power (5/10): Wall balls are inherently explosive movements requiring hip drive and coordination, though sustained over high volume.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility, while rowing requires adequate hip hinge and thoracic extension.
• Strength (3/10): Wall balls require moderate strength but focus is on endurance rather than maximal force production with bodyweight rowing.

Movements

• Wall Ball
• Row

Benchmark Notes

This workout consists of a partner 2K row (switching every 250m) followed by max wall balls (20/14 lb) switching every 10 reps, all within an 11-minute cap. Since it's scored by reps, only the wall ball portion counts toward the score. Breaking down the timing: - Partner 2K row: Each partner rows 1000m total (4 x 250m segments). Elite rowers can maintain ~1:35/500m pace under fatigue = ~195 seconds per 1000m. Average athletes ~2:00/500m = ~240 seconds. Novices ~2:15/500m = ~270 seconds. - Transitions between row segments: 4 transitions x 3-5 seconds = 12-20 seconds total - Transition from row to wall balls: 10-15 seconds - Total rowing + transition time: Elite ~220 seconds, Average ~265 seconds, Novice ~300 seconds This leaves for wall balls: - Elite: 660 - 220 = 440 seconds - Average: 660 - 265 = 395 seconds - Novice: 660 - 300 = 360 seconds Wall ball performance (20/14 lb, switching every 10 reps): - Fresh pace: 2-3 seconds per rep - Partner switching adds 2-3 seconds every 10 reps - Fatigue accumulation: starts at 2.5 sec/rep, degrades to 4+ sec/rep - Elite athletes: ~2.2 sec/rep average = ~200 reps in 440 seconds - Average athletes: ~2.8 sec/rep average = ~140 reps in 395 seconds - Novice athletes: ~3.5 sec/rep average = ~100 reps in 360 seconds Using Karen (150 wall balls) as reference anchor: L10 completes in 420-480 seconds, L5 in 600-720 seconds, L1 in 900-1020 seconds. However, this workout has the rowing component consuming significant time and partner switching dynamics that slow the wall ball pace. Final targets: L10: 200+ reps, L5: 140 reps, L1: 45 reps

Modality Profile

Row is monostructural cardio (M) and Wall Ball uses external load making it weightlifting (W). Two modalities split evenly.