Workout Description

Why This Workout Is Hard

This workout combines significant aerobic demand (700m runs) with high-skill gymnastics movements (wall walks, toes to bar) across 4 rounds with no built-in rest. The wall walks will heavily tax shoulders and core, directly interfering with toes to bar performance. Most athletes will hit grip and midline fatigue by round 2-3, forcing broken sets and extended rest periods. The 20+ minute time domain with continuous fatigue accumulation makes this challenging for average CrossFitters.

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 (8/10): Wall walks and toes to bar will heavily tax upper body and core muscular endurance, especially as grip and shoulder fatigue accumulates.
• Endurance (7/10): Four rounds of 700m runs with bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (6/10): Wall walks require significant shoulder and thoracic mobility, while toes to bar demands hamstring flexibility and overhead shoulder range of motion.
• Speed (5/10): Pacing the runs and managing transitions between movements will be important, but not a sprint-pace workout given the volume.
• Strength (3/10): Primarily bodyweight movements with wall walks requiring moderate upper body strength and toes to bar demanding core and grip strength.
• Power (2/10): Minimal explosive demands; movements are more grinding in nature with sustained contractions rather than explosive efforts.

Movements

• Wall Walk
• Toes-to-Bar
• Run

Benchmark Notes

This workout consists of 4 rounds of 700m run, 7 wall walks, and 14 toes-to-bar. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 700m Run: Fresh pace ~2:30-3:30 per round for average athletes - 7 Wall Walks: ~3-5 seconds per rep fresh, so 21-35 seconds per round - 14 Toes-to-Bar: ~2-3 seconds per rep fresh, so 28-42 seconds per round Round-by-Round Breakdown (L5 athlete): Round 1 (fresh): 700m run 165s + 7 wall walks 28s + 14 T2B 35s + transitions 12s = 240s Round 2 (1.1x fatigue): 700m run 182s + 7 wall walks 31s + 14 T2B 39s + transitions 13s = 265s Round 3 (1.2x fatigue): 700m run 198s + 7 wall walks 34s + 14 T2B 42s + transitions 14s = 288s Round 4 (1.3x fatigue): 700m run 215s + 7 wall walks 36s + 14 T2B 46s + transitions 15s = 312s Total: ~1200 seconds (20:00) This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) but with an additional round and different movements. Helen L5 times are 630-690 seconds for 3 rounds. Scaling up for 4 rounds with similar movement density and the longer runs (700m vs 400m), I expect proportionally longer times. Wall walks are significantly more demanding than KB swings, requiring more upper body strength and coordination. Toes-to-bar are similar in difficulty to pull-ups but slightly easier for most athletes. The 700m runs are 75% longer than Helen's 400m runs. Adjusting from Helen's anchor: Helen L5 ~660s for 3 rounds becomes ~880s for 4 rounds, then adding 35% for longer runs and more demanding wall walks gives us ~1200s for L5. L10 athletes would maintain better pacing with less fatigue accumulation: ~720s (12:00) L1 athletes would struggle significantly with wall walks and experience major fatigue: ~1800s (30:00) Final targets - L10: 720s (12:00), L5: 1200s (20:00), L1: 1800s (30:00)

Modality Profile

Three movements total: Run (Monostructural), Wall Walk (Gymnastics), Toes-to-Bar (Gymnastics). This gives us 2 Gymnastics movements and 1 Monostructural movement, resulting in a 67% Gymnastics and 33% Monostructural split, rounded to 33/33 for clean numbers with remaining percentage allocated to Gymnastics.