Workout Description

Why This Workout Is Hard

This workout combines significant volume (90 wall balls total, 30 wall walks) with continuous work across three rounds. The 750m rows will elevate heart rate substantially, making the wall balls much harder as fatigue accumulates. Wall walks become increasingly difficult as shoulders fatigue from wall balls, creating compounding exhaustion. The combination of high volume, no built-in rest, and movement interference pushes this into Hard territory for average athletes.

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 (90 total) combined with challenging wall walks will severely test upper body and core muscular endurance.
• Endurance (8/10): Three rounds of 750m rowing creates significant cardiovascular demand, with wall balls and wall walks maintaining elevated heart rate throughout.
• Flexibility (7/10): Wall walks require exceptional shoulder mobility and thoracic extension, while wall balls need adequate hip and ankle mobility for depth.
• Speed (6/10): Efficient transitions between movements and maintaining pace on the rower while managing fatigue from wall balls and wall walks.
• Strength (4/10): Wall balls require moderate leg and shoulder strength, while wall walks demand significant upper body and core strength relative to bodyweight.
• Power (3/10): Wall balls have some explosive hip extension component, but rowing and wall walks are more strength-endurance focused than power-based.

Movements

• Row
• Wall Ball
• Wall Walk

Benchmark Notes

This workout consists of 3 rounds of 750m row, 30 wall balls (20/14), and 10 wall walks. I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - 750m Row: Fresh state ~135-180 sec for average athletes - 30 Wall Balls (20/14): Fresh state ~60-90 sec (2-3 sec per rep) - 10 Wall Walks: Fresh state ~60-120 sec (6-12 sec per rep, highly skill-dependent) Round-by-Round Breakdown: Round 1 (Fresh, 1.0x multiplier): - 750m Row: 135-180 sec - Transition: 5-10 sec - 30 Wall Balls: 60-90 sec - Transition: 5-10 sec - 10 Wall Walks: 60-120 sec Round 1 Total: 265-410 sec Round 2 (1.15x fatigue multiplier): - 750m Row: 155-205 sec (rowing after wall walks creates significant shoulder/grip fatigue) - Transitions: 10-15 sec - 30 Wall Balls: 70-105 sec (legs fatigued from wall walks) - Transitions: 10-15 sec - 10 Wall Walks: 70-140 sec (cumulative shoulder fatigue) Round 2 Total: 315-480 sec Round 3 (1.3x fatigue multiplier): - 750m Row: 175-235 sec (significant accumulated fatigue) - Transitions: 15-20 sec - 30 Wall Balls: 80-115 sec (heavy leg fatigue) - Transitions: 15-20 sec - 10 Wall Walks: 80-155 sec (severe shoulder fatigue, potential form breakdown) Round 3 Total: 365-545 sec Total Workout Time: 945-1435 sec (15:45-23:55) This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout is shorter (3 rounds vs 5) but includes the highly demanding wall walks instead of box jumps. Wall walks are significantly more challenging and create substantial shoulder fatigue that impacts subsequent rowing performance. Adjusting from Kelly anchor: This workout should be roughly 60% of Kelly's time due to fewer rounds, but wall walks add 15-20% difficulty compared to box jumps. Final adjustment: ~75% of Kelly times. Final Male Benchmarks: L10: 720 sec (12:00) L5: 1200 sec (20:00) L1: 1800 sec (30:00)

Modality Profile

Three movements across all modalities: Wall Walk (Gymnastics bodyweight movement), Row (Monostructural cardio), and Wall Ball (Weightlifting with external load). Equal distribution with slight rounding to W.