Workout Description

Why This Workout Is Medium

While individual elements are challenging (95/65 push press, double unders, wall balls), the team format with one partner working provides built-in recovery. The weights are moderate for average athletes, and switching every 350m on the row prevents excessive fatigue accumulation. Total volume is reasonable when split between two people, making this manageable for most CrossFitters despite the 30+ minute time domain.

Benchmark Times for PINKY AND THE BRAIN

• Elite: <18:00
• Advanced: 19:30-21:00
• Intermediate: 22:30-24:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume across all movements: 70 push press, 140 double unders, 140 wall balls creates severe muscular endurance demands.
• Endurance (8/10): Significant cardiovascular demand from 700m run, 2100m row, and sustained work across multiple movements with minimal rest between partners.
• Power (6/10): Push press is explosive overhead movement, double unders require rapid coordination, wall balls have power component from squat drive.
• Speed (5/10): Partner format allows brief recovery, but maintaining pace through high-volume movements and efficient transitions remains important.
• Strength (4/10): Moderate loading with 95/65 push press and 20/14 wall balls requires decent strength but not maximal effort.
• Flexibility (3/10): Wall balls demand overhead mobility, double unders require coordination, but no extreme range of motion requirements.

Movements

• Wall Ball
• Push Press
• Run
• Row
• Double-Under

Benchmark Notes

This is a team workout with partner runs, strength work, gymnastics, and rowing. Since it's teams of 2 with one partner working at a time, I'll analyze the total work volume and apply team dynamics. Movement breakdown: 700m Partner Run (both running together): Elite teams 2:30-3:00, recreational 4:00-5:00. 70 Push Press at 95/65: This is moderate loading, approximately 2-3 seconds per rep fresh, but will slow with fatigue. Elite teams can maintain larger sets (10-15 reps), recreational will break into smaller sets (5-8 reps). Total time: 140-210 seconds for elite, 280-420 seconds for recreational. 140 Double Unders: High skill movement that breaks down significantly under fatigue. Elite teams: 15-20 second sets with minimal rest, total 180-240 seconds. Recreational: frequent breaks, 420-600 seconds. 140 Wall Balls at 20/14: Volume movement that causes significant fatigue. Elite teams can maintain 15-25 rep sets, recreational break into 8-15 rep sets. Total time: 280-420 seconds elite, 560-840 seconds recreational. 2100m Row (switching every 350m): 6 switches total, 3 rounds per partner. Elite rowers: 1:45-1:50/500m pace = 7:20-7:40 total. Recreational: 2:10-2:30/500m pace = 9:00-10:30 total. Transition times between movements: Elite teams 5-10 seconds, recreational 15-30 seconds per transition (4 transitions = 20-120 seconds total). Team coordination adds complexity - partners must communicate, equipment setup, strategic rest timing. This adds 10-15% to individual times. Total estimated times: Elite (L10): 18:00 minutes, Recreational (L1): 35:00 minutes. The closest anchor is Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) with L10 at 15:30-17:30 and L1 at 30:00-35:00. However, this workout has more total volume (longer run, more wall balls, plus push press and double unders, plus rowing), justifying 15-20% longer times. Final targets: L10: 18:00 (1080 sec), L5: 24:00 (1440 sec), L1: 35:00 (2100 sec).

Modality Profile

5 movements total: Double-Under (G), Run and Row (M), Push Press and Wall Ball (W). With 1 gymnastics, 2 monostructural, and 2 weightlifting movements, the breakdown is 20% G, 40% M, 40% W.