Workout Description

Why This Workout Is Hard

This workout combines high volume cardio (5k total rowing) with continuous movement patterns that create significant fatigue accumulation. The 1k rows will elevate heart rate substantially, making the wall balls increasingly difficult as rounds progress. Single unders provide minimal recovery between demanding elements. The 25-30 minute time domain with limited rest opportunities between movements creates a grinding, metabolically demanding challenge that will require scaling for many athletes.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five 1k rows create significant cardiovascular demand, testing aerobic capacity and heart rate management across multiple rounds.
• Stamina (7/10): High volume of wall balls and continuous rowing will challenge muscular endurance, especially shoulders and legs through fatigue accumulation.
• Speed (5/10): Transitions between movements and maintaining consistent pace across five rounds becomes crucial for overall time and efficiency.
• Strength (4/10): Wall balls with 20/14lb medicine ball provide moderate strength demand, while rowing requires sustained force production against resistance.
• Flexibility (3/10): Wall balls require overhead mobility and squat depth, while rowing demands hip hinge and thoracic extension throughout range of motion.
• Power (3/10): Wall balls require explosive hip extension and overhead throw, while rowing involves powerful leg drive and pull phases.

Movements

• Row
• Wall Ball
• Single-Under

Benchmark Notes

This workout is very similar to Kelly (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14), which serves as my primary anchor. The key differences are: 1000m row instead of 400m run, 100 single unders instead of 30 box jumps, same 30 wall balls. Movement-by-movement analysis: 1000m Row takes 195-270 sec fresh, 100 Single Unders take ~50 sec (0.5 sec per rep), 30 Wall Balls take 60-90 sec (2-3 sec per rep). Round 1 fresh times: Row 210-240 sec, Singles 50 sec, Wall Balls 75 sec = 335-365 sec. With fatigue multipliers across 5 rounds: Round 1: 1.0x, Round 2: 1.0x, Round 3: 1.15x, Round 4: 1.25x, Round 5: 1.35x. Transitions add 5-10 sec between movements (15-30 sec per round). Total calculation: Elite athletes complete in ~18 minutes (1080 sec), recreational athletes need ~35 minutes (2100 sec). This aligns closely with Kelly's anchor times of L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec, but adjusted upward by ~15% due to the longer rowing distance (1000m vs 400m run equivalent). The single unders are easier than box jumps, partially offsetting the rowing increase. Final targets: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).

Modality Profile

Three movements across all modalities: Single Under (gymnastics bodyweight coordination), Row (monostructural cardio), and Wall Ball (weightlifting with external load). Equal distribution with slight emphasis on weightlifting.