Workout Description

Why This Workout Is Hard

This partner workout creates significant fatigue accumulation through high-volume bodyweight movements with minimal recovery. The 2000m rows bookend 400 total reps of demanding movements, creating sustained cardiovascular and muscular stress. While movements are fundamental, the sheer volume (300 burpees, 150 wall balls) combined with the chipper format and partner dependency creates substantial difficulty that will challenge most average CrossFitters' capacity and pacing strategies.

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 (9/10): Two 2000m rows bookending high-volume bodyweight work creates massive cardiovascular demand, testing aerobic capacity throughout the entire workout duration.
• Stamina (8/10): 450 total reps of wall balls and burpees will severely test muscular endurance, particularly in shoulders, legs, and core musculature.
• Speed (6/10): Partner format allows strategic rest periods, but maintaining pace through fatigue and efficient transitions become increasingly important.
• Power (5/10): Box jumps are explosive, wall balls require some power output, but high volume shifts focus toward endurance over pure power.
• Flexibility (4/10): Wall balls require overhead mobility, burpees demand hip flexion, and box jumps need ankle/hip range of motion for efficient movement.
• Strength (3/10): Wall balls provide moderate loading, but primarily tests strength endurance rather than maximal force production capabilities.

Movements

• Wall Ball
• Burpee
• Box Jump
• Row

Benchmark Notes

This is a partner workout with significant volume across multiple movement patterns. Breaking down by movement: 2000m Row (start): Elite teams 3:30-4:00, recreational 6:00-7:00. 150 Wall Balls: With partner work division (75 each), elite 2:30-3:00, recreational 4:30-5:30. 100 Burpees: Split 50/50, elite 2:30-3:00, recreational 4:00-5:00. 50 Box Jumps: Split 25/25, elite 1:00-1:15, recreational 1:45-2:15. Second 100 Burpees: Fatigue multiplier 1.2x, elite 3:00-3:30, recreational 4:30-5:30. Second 150 Wall Balls: Fatigue multiplier 1.3x, elite 3:15-4:00, recreational 6:00-7:30. Final 2000m Row: Fatigue multiplier 1.4x, elite 5:00-5:30, recreational 8:30-10:00. Adding transitions (30-60 sec total) and partner coordination overhead. This anchors closest to Kelly (5 rounds with similar movements) but with partner dynamics and higher volume. Kelly L10 is 15:30-17:30, L5 is 21:00-24:00, L1 is 30:00-35:00. This workout has roughly 1.5x the volume with partner efficiency gains, so scaling proportionally: L10: 18:00, L5: 26:00, L1: 35:00.

Modality Profile

4 movements total: Row (M), Wall Ball (W), Burpee (G), Box Jump (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)