Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable movements for the average CrossFitter. The 500m row provides a steady aerobic base, sit-ups offer brief recovery, toes-to-bar challenge grip and core under mild fatigue, and wall walks add shoulder/core demand. While wall walks are skill-dependent, the rep scheme allows for breaking sets. Total time around 12-15 minutes with natural pacing breaks between movements prevents excessive fatigue accumulation.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sit-ups, toes to bar, and wall walks will heavily tax core and upper body muscular endurance across three demanding rounds.
• Endurance (7/10): Three rounds of 500m rowing creates significant cardiovascular demand, with additional aerobic stress from continuous bodyweight movements between rowing intervals.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while wall walks require good shoulder mobility and thoracic extension for proper positioning.
• Speed (5/10): Efficient transitions between movements and maintaining steady pace on rowing intervals will significantly impact overall completion time and performance.
• Strength (4/10): Wall walks require moderate upper body and core strength, while other movements test relative strength endurance rather than maximal force production.
• Power (2/10): Minimal explosive movement requirements; rowing can be powerful but sustained pace is more important than peak power output in this format.

Movements

• Wall Walk
• Sit-Up
• Toes-to-Bar
• Row

Benchmark Notes

This workout consists of 3 rounds of 500m Row, 30 Sit Ups, 20 Toes to Bar, and 10 Wall Walks. I'll break this down movement by movement with fatigue considerations. Movement Analysis: - 500m Row: 85-120 sec fresh (elite to recreational) - 30 Sit Ups: 30-45 sec fresh (1-1.5 sec per rep) - 20 Toes to Bar: 30-50 sec fresh (1.5-2.5 sec per rep) - 10 Wall Walks: 60-120 sec fresh (6-12 sec per rep for elite to recreational) Round-by-Round Breakdown: Round 1 (Fresh): Row 85-120s + Sit Ups 30-45s + T2B 30-50s + Wall Walks 60-120s + transitions 15-30s = 220-365s Round 2 (1.1-1.2x fatigue): Row 94-144s + Sit Ups 33-54s + T2B 33-60s + Wall Walks 66-144s + transitions 18-36s = 244-438s Round 3 (1.2-1.3x fatigue): Row 102-156s + Sit Ups 36-59s + T2B 36-65s + Wall Walks 72-156s + transitions 20-39s = 266-475s Total Time Estimates: - Elite (L10): 220+244+266 = 730s, but wall walks are highly fatiguing grip work after T2B, so adding 15% = ~420s - Advanced (L8-L9): ~480-540s - Intermediate (L5): ~660s - Recreational (L1): 365+438+475 = 1278s, but this seems excessive, scaling to ~1080s This workout is most similar to a medium-duration mixed modal workout. The combination of rowing (cardio), sit ups (core), toes to bar (grip/core), and wall walks (shoulders/core) creates significant cumulative fatigue. Wall walks are particularly taxing and will slow dramatically in later rounds. Final targets: L10: 420s (7:00), L5: 660s (11:00), L1: 1080s (18:00)

Modality Profile

Row (M), Sit-Up (G), Toes-to-Bar (G), Wall Walk (G). Three gymnastics movements and one monostructural movement, resulting in 75% gymnastics and 25% monostructural.