Workout Description

Why This Workout Is Hard

The 155/105lb front squats are moderately heavy for most athletes, but the continuous format with no built-in rest creates significant fatigue accumulation. The 400m runs provide minimal recovery while pre-fatiguing legs for squats, and wall balls compound leg fatigue further. Five rounds amplifies this effect. Most athletes will need to break up front squats significantly and may scale weight, making this solidly Hard territory.

Benchmark Times for WOD

• Elite: <13:00
• Advanced: 14:30-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume of front squats and wall balls across five rounds will challenge muscular endurance, especially in legs and shoulders.
• Strength (6/10): Front squats at 155/105 lbs require moderate strength, while wall balls demand functional strength for repeated overhead throws.
• Speed (6/10): Fast transitions between movements and maintaining pace across five rounds is crucial for competitive times in this format.
• Flexibility (4/10): Front squats require ankle and thoracic mobility, wall balls need shoulder flexibility, running demands basic hip extension.
• Power (3/10): Wall balls require some explosive hip drive and overhead power, but overall workout emphasizes endurance over pure power output.

Movements

• Wall Ball
• Front Squat
• Run

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 difference is replacing 30 box jumps with 10 front squats at 155/105 lbs. Movement-by-movement breakdown: 400m runs will take 75-120 seconds fresh, degrading to 85-140 seconds in later rounds due to leg fatigue from squats and wall balls. Front squats at 155/105 are significantly heavier than typical CrossFit loads - this is about 70-80% 1RM for most athletes, requiring singles or doubles with rest. Expect 45-90 seconds per set of 10 (4-9 sec per rep plus breaks). Wall balls at 20/14 will take 40-60 seconds fresh, increasing to 50-80 seconds in later rounds due to accumulated fatigue. Transitions between movements: 5-15 seconds each. Total per round: Round 1: 160-285 sec, Rounds 2-3: 175-315 sec each, Rounds 4-5: 190-345 sec each. Kelly anchor shows L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, the heavy front squats make this workout significantly more demanding than box jumps. Front squats require more strength, create more systemic fatigue, and force more set breaking. I estimate this adds 15-20% to total time compared to Kelly. Adjusted targets: L10: 1070-1210 sec (17:50-20:10), L5: 1450-1660 sec (24:10-27:40), L1: 2070-2420 sec (34:30-40:20). Final recap: L10: 780-870 sec (13:00-14:30), L5: 1200 sec (20:00), L1: 1800 sec (30:00).

Modality Profile

Run is monostructural cardio (M), Front Squat and Wall Ball are both weighted/external load movements (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.