Workout Description

Why This Workout Is Hard

This workout combines high-volume wall balls (150 total) with a challenging gymnastics movement requiring significant shoulder endurance and body control. Wall walks become exponentially harder as shoulder fatigue accumulates from wall balls, creating a brutal combination. The continuous nature with no built-in rest and the interference between movements pushes this into Hard territory for average athletes, likely requiring 20-25 minutes to complete.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 150 total wall balls plus 50 wall walks will severely test shoulder, leg, and core muscular endurance throughout.
• Endurance (8/10): Five rounds of high-rep wall balls and wall walks creates significant cardiovascular demand with minimal rest between movements.
• Flexibility (7/10): Wall walks require significant shoulder mobility and thoracic extension, while wall balls need ankle and hip flexibility.
• Speed (6/10): Maintaining consistent cycling speed on both movements is crucial as fatigue accumulates across five rounds.
• Strength (4/10): Wall balls require moderate leg and shoulder strength, while wall walks demand upper body and core strength.
• Power (3/10): Wall balls have some explosive component from the squat drive, but wall walks are primarily strength-endurance focused.

Movements

• Wall Ball
• Wall Walk

Benchmark Notes

This workout consists of 5 rounds of 30 wall balls (20/14 lb) and 10 wall walks. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Wall Ball (20/14): Fresh state ~2.5 sec/rep for males, ~3 sec/rep for females - Wall Walk: Fresh state ~8-12 sec/rep (complex movement requiring shoulder/core strength) Round-by-Round Breakdown (Male): Round 1 (Fresh): 30 wall balls × 2.5 sec = 75 sec, 10 wall walks × 10 sec = 100 sec, transitions = 10 sec → 185 sec Round 2: Wall balls slow to 2.8 sec/rep = 84 sec, wall walks to 11 sec/rep = 110 sec, transitions = 10 sec → 204 sec Round 3: Wall balls 3.2 sec/rep = 96 sec, wall walks 12 sec/rep = 120 sec, transitions = 10 sec → 226 sec Round 4: Wall balls 3.6 sec/rep = 108 sec, wall walks 13 sec/rep = 130 sec, transitions = 10 sec → 248 sec Round 5: Wall balls 4.0 sec/rep = 120 sec, wall walks 14 sec/rep = 140 sec, transitions = 10 sec → 270 sec Total estimated time: 185 + 204 + 226 + 248 + 270 = 1133 seconds (~19 minutes) for L5 male This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout replaces running and box jumps with wall walks, which are significantly more demanding on shoulders and core. Wall walks are slower and more fatiguing than box jumps, so I'm adjusting the Kelly anchor downward by about 15% for the wall walk complexity. Adjusted benchmarks: L10: 720 sec (12:00) - Elite athletes maintaining consistent pace L5: 1200 sec (20:00) - Average CrossFitter with significant slowdown L1: 1800 sec (30:00) - Beginners with frequent breaks Final targets - Male: L10: 720 sec, L5: 1200 sec, L1: 1800 sec

Modality Profile

Wall Walk is a bodyweight gymnastics movement, while Wall Ball uses external load (medicine ball) making it a weightlifting movement. Two modalities split 50/50.