Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (weighted pull-ups, wall walks) with significant volume across 5 rounds. The weighted pull-ups will tax grip strength early, making the 15 regular pull-ups immediately after extremely challenging. Wall walks demand shoulder stability and core strength that deteriorates under fatigue. The 400m runs provide minimal recovery between rounds. Most athletes will need to scale the weighted pull-ups or break movements into small sets.

Benchmark Times for WOD

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

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pulling movements (100 total pull-ups) combined with wall walks and push-ups heavily taxes upper body muscular endurance.
• Endurance (7/10): Five rounds of 400m runs with upper body work creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (6/10): Wall walks require significant shoulder and thoracic mobility, while pull-ups and push-ups demand moderate range of motion throughout.
• Speed (5/10): Moderate pacing demands with transitions between running and upper body work, requiring efficient movement cycling to maintain intensity.
• Strength (4/10): Weighted pull-ups with 20/15 lb loads provide moderate strength demand, while other movements are primarily bodyweight strength endurance.
• Power (2/10): Minimal explosive movement requirements; workout emphasizes sustained effort over quick, powerful bursts of energy.

Movements

• Push-Up
• Weighted Pull-Up
• Wall Walk
• Run
• Pull-Up

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) but with 5 rounds and different gymnastics movements. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Breaking down by round: Round 1 (fresh): 400m run 75-120 sec, 5 weighted pull-ups 15-25 sec, 15 pull-ups 15-30 sec, 5 wall walks 25-50 sec, 15 push-ups 15-25 sec = 145-250 sec per round. Rounds 2-3 apply 1.1-1.2x fatigue multiplier, rounds 4-5 apply 1.2-1.3x multiplier. The weighted pull-ups and wall walks are more demanding than Helen's KB swings, and we have 5 rounds vs 3, so expect roughly 1.6-1.8x Helen's times. This gives us: L10: 720-900 sec (12:00-15:00), L5: 1200-1380 sec (20:00-23:00), L1: 1800-2100 sec (30:00-35:00). The wall walks are particularly taxing and will cause significant shoulder fatigue affecting the push-ups in later rounds. Transitions between movements are minimal as they flow well together. Final targets: L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 2100 sec (35:00).

Modality Profile

5 movements total: Pull-Up, Wall Walk, Push-Up are Gymnastics (3/5 = 60%); Run is Monostructural (1/5 = 20%); Weighted Pull-Up is Weightlifting (1/5 = 20%)