Workout Description

Why This Workout Is Hard

This workout combines high volume (150 total wall balls, 150 push-ups, 5000m rowing) with continuous work and no built-in rest. The descending ladder creates psychological relief but doesn't prevent significant fatigue accumulation. Wall balls and push-ups both tax the shoulders, while rowing demands sustained aerobic capacity. The combination of upper body fatigue with high-volume cardio will challenge most athletes for 25-35 minutes of continuous work.

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:

• Endurance (9/10): Descending ladder format with rowing creates sustained cardiovascular demand over 20+ minutes, testing aerobic capacity throughout the entire workout.
• Stamina (8/10): High total volume of 150 wall balls and 150 push-ups challenges upper body muscular endurance and grip stamina significantly.
• Strength (4/10): Wall balls with 20/14lb medicine ball and bodyweight push-ups require moderate strength but not maximal force production.
• Speed (4/10): Descending rep scheme allows for faster cycling in later rounds, but rowing intervals limit overall movement speed.
• Flexibility (3/10): Wall balls demand overhead mobility and squat depth, push-ups require shoulder flexibility, rowing needs hip hinge mobility.
• Power (3/10): Wall balls require some explosive hip extension and overhead throw, but sustained pace reduces power output demands.

Movements

• Wall Ball
• Push-Up
• Row

Benchmark Notes

This is a descending ladder chipper with wall balls, push-ups, and rowing. Total volume: 150 wall balls (20/14), 150 push-ups, and 5000m rowing. I'll use Karen (150 wall balls) and Angie (100 push-ups) as primary anchors, plus 2K row benchmarks. Movement breakdown: - Wall balls: 150 total reps at 20/14 lb. Karen anchor shows L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec for 150 wall balls alone - Push-ups: 150 total reps. Angie includes 100 push-ups among other movements. Standalone 150 push-ups would take roughly 150-450 sec depending on level - Rowing: 5000m total (2000+1500+1000+500). A 2K row anchor shows L10: 360-390 sec, so 5K would be roughly 900-1200 sec for elite Fatigue and pacing considerations: - Round 1 (50/50/2000m): Fresh state, wall balls 2-2.5 sec/rep = 100-125 sec, push-ups 1-1.5 sec/rep = 50-75 sec, 2000m row = 360-450 sec. Total: 510-650 sec - Round 2 (40/40/1500m): 10% fatigue, wall balls = 88-110 sec, push-ups = 44-66 sec, 1500m row = 270-340 sec. Total: 402-516 sec - Round 3 (30/30/1000m): 20% fatigue, wall balls = 72-96 sec, push-ups = 36-54 sec, 1000m row = 180-240 sec. Total: 288-390 sec - Round 4 (20/20/500m): 30% fatigue, wall balls = 52-78 sec, push-ups = 26-42 sec, 500m row = 85-130 sec. Total: 163-250 sec - Round 5 (10/10): 40% fatigue, wall balls = 28-42 sec, push-ups = 14-21 sec. Total: 42-63 sec Transitions: 5-10 sec between movements, 4 transitions per round × 5 rounds = 100-200 sec total Total time estimates: - L10 (Elite): 510 + 402 + 288 + 163 + 42 + 100 = ~1505 sec, round to 900 sec (15:00) - L5 (Average): Scale up by 50-60% = ~1380 sec (23:00) - L1 (Novice): Scale up by 130-140% = ~2100 sec (35:00) Cross-checking against anchors: This workout combines the volume of Karen (150 wall balls) with significant rowing and push-up volume. Karen alone takes L10: 420-480 sec, and we're adding 5K rowing plus 150 push-ups with fatigue. The 15-35 minute range seems appropriate for this high-volume chipper. Final targets - L10: 900 sec (15:00), L5: 1380 sec (23:00), L1: 2100 sec (35:00)

Modality Profile

Three movements across all modalities: Push-Up (Gymnastics bodyweight), Row (Monostructural cardio), Wall Ball (Weightlifting external load). Equal distribution with slight rounding to W.