Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume across 6 rounds with no built-in rest. The 500m rows will elevate heart rate significantly, making the wall balls more challenging, while grip fatigue from rowing and wall balls will compound into the DB power cleans. The continuous nature over 6 rounds creates substantial fatigue accumulation, likely taking 25-30 minutes for average athletes, requiring most to break up movements in later rounds.

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): High volume wall balls and power cleans across six rounds will severely test muscular endurance, especially shoulders and legs.
• Endurance (8/10): Six rounds of continuous rowing and high-rep movements creates significant cardiovascular demand with minimal rest between efforts.
• Speed (7/10): Fast transitions between rowing, wall balls, and power cleans are crucial for maintaining intensity across six rounds.
• Power (6/10): DB power cleans are explosive hip extension movements, wall balls require power from squat to overhead throw.
• Strength (4/10): Moderate loads on DB power cleans and 20lb wall ball require decent strength but not maximal effort.
• Flexibility (4/10): Wall balls demand good squat depth and overhead mobility, power cleans require hip and shoulder flexibility.

Movements

• Wall Ball
• Dumbbell Power Clean
• Row

Benchmark Notes

This workout consists of 6 rounds of 500m row, 20 wall balls (20/14), and 10 DB power cleans (50/35). I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - 500m Row: 85-120 seconds depending on skill level - 20 Wall Balls (20/14): 40-60 seconds (2-3 sec per rep) - 10 DB Power Cleans (50/35): 20-30 seconds (2-3 sec per rep) - Transitions between movements: 3-8 seconds each Round-by-Round Breakdown: Round 1 (Fresh): Row 85-120s + Wall Balls 40-60s + Cleans 20-30s + Transitions 6-16s = 151-226s Round 2: Apply 1.0x multiplier = 151-226s Round 3: Apply 1.1x multiplier = 166-249s Round 4: Apply 1.2x multiplier = 181-271s Round 5: Apply 1.3x multiplier = 196-294s Round 6: Apply 1.5x multiplier = 227-339s Total Time Estimate: 1072-1605 seconds (17:52-26:45) This workout is most similar to Kelly (5 rounds: 400m run, 30 box jumps, 30 wall balls) from the anchor benchmarks. Kelly has L10 times of 930-1050s for males and 1020-1170s for females. However, this workout has 6 rounds instead of 5, includes rowing instead of running, fewer wall balls per round (20 vs 30), and adds DB power cleans. The rowing is slightly easier than 400m runs, but the extra round and power cleans add significant time. Adjusting from Kelly anchor: The extra round (+20%) and power cleans (+15%) offset the reduced wall balls (-25%), resulting in roughly 10% longer times than Kelly. This gives us L10 targets around 1020-1155s for males. Final Benchmark Targets: - L10 (Elite): 720s (12:00) - L5 (Average): 1200s (20:00) - L1 (Beginner): 1800s (30:00)

Modality Profile

Row is monostructural cardio (M), Wall Ball and Dumbbell Power Clean are both weightlifting movements with external load (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.