Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable strength elements. The 700m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. Wall balls at standard weight (20/14) are challenging but accessible to average athletes. The 50ft bear crawl adds core/shoulder fatigue but isn't overwhelming in this context. Total time around 15-18 minutes with built-in recovery makes this appropriately challenging without being punishing.

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:

• Endurance (8/10): Three rounds of 700m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume wall balls and sustained bear crawls will challenge muscular endurance, especially in shoulders, legs, and core.
• Flexibility (6/10): Bear crawls require significant shoulder, hip, and ankle mobility, while wall balls demand overhead and squat flexibility.
• Speed (5/10): Maintaining consistent pace across three rounds and efficient transitions between movements will determine overall performance.
• Strength (4/10): Wall balls require moderate leg and shoulder strength, while bear crawls demand upper body and core strength endurance.
• Power (3/10): Wall balls have some explosive component from the squat drive, but overall workout emphasizes endurance over power output.

Movements

• Run
• Wall Ball
• Bear Crawl

Scaling Options

Reduce run to 400-500m. Scale wall balls to 14/10 lbs or reduce reps to 20. Substitute bear crawl with 25ft or modify to hands-and-knees crawl. Consider reducing to 2 rounds for newer athletes. Advanced athletes can increase wall ball weight to 25/20 lbs.

Scaling Explanation

Scale if you cannot maintain 20+ wall balls unbroken when fresh, or if bear crawl form breaks down significantly. Priority is maintaining movement quality and intended time domain. Target 12-18 minutes for most athletes. Scale running distance if cardiovascular capacity limits completion of other movements with good form.

Intended Stimulus

Moderate-duration mixed modal workout targeting 15-20 minutes. Primary glycolytic energy system with oxidative support. Tests cardiovascular endurance, leg strength endurance, and core stability. The combination of running, wall balls, and bear crawl creates cumulative fatigue across multiple movement patterns.

Coach Insight

Pace the 700m runs at 80-85% effort to preserve energy for wall balls. Break wall balls early - consider 15-10-5 or 12-9-9 to avoid failure. Keep wall ball target consistent and use full hip extension. Bear crawl should be steady and controlled - focus on keeping hips low and core tight. Transition quickly between movements but don't sprint. Most athletes will slow significantly in round 3.

Benchmark Notes

This workout consists of 3 rounds of 700m run, 30 wall balls (20/14), and 50ft bear crawl. I'll analyze this using Kelly as the primary anchor, which is 5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14. Kelly benchmarks: L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Movement breakdown per round: - 700m Run: Fresh state 105-150 sec (vs 400m at 75-120 sec), so roughly 1.75x longer - 30 Wall Balls (20/14): Fresh state 60-90 sec at 2-3 sec/rep - 50ft Bear Crawl: Approximately 15-25 sec for most athletes Round-by-round with fatigue: Round 1 (fresh): 700m run 105-150s + 30 wall balls 60-90s + bear crawl 15-25s = 180-265s Round 2 (1.1x fatigue): 700m run 115-165s + wall balls 66-99s + bear crawl 17-28s = 198-292s Round 3 (1.2x fatigue): 700m run 126-180s + wall balls 72-108s + bear crawl 18-30s = 216-318s Transitions: 3-5 sec between movements, 5-10 sec between rounds = ~25-40 sec total Total time estimate: 594-875 sec base + transitions = 620-915 sec Comparing to Kelly anchor: This workout has 3 rounds vs Kelly's 5, but longer runs (700m vs 400m per round) and adds bear crawls. The total running distance is 2100m vs Kelly's 2000m, plus bear crawls add significant grip/core fatigue. Wall ball volume is identical (90 total). This should be roughly 20-25% faster than Kelly due to fewer rounds despite longer individual runs. Adjusting Kelly anchors downward by 22%: L10: 930-1050 sec → 725-820 sec L5: 1260-1440 sec → 980-1125 sec L1: 1800-2100 sec → 1400-1640 sec Final targets: L10: 720-820 sec (12:00-13:40), L5: 1080-1200 sec (18:00-20:00), L1: 1620-1800 sec (27:00-30:00)

Modality Profile

Three movements across all modalities: Bear Crawl (Gymnastics bodyweight movement), Run (Monostructural cardio), Wall Ball (Weightlifting with external load). Equal distribution with slight weighting to Weightlifting.