Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads across fundamental movements. The 250m row provides brief recovery between rounds, preventing excessive fatigue accumulation. Wall balls and DB power cleans are accessible weights for most CrossFitters. While 5 rounds creates some volume, the built-in rowing recovery and moderate rep schemes keep this in medium territory - challenging but completable as prescribed for average athletes.

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 wall balls and power cleans across five rounds will heavily tax muscular endurance, especially shoulders and legs.
• Endurance (7/10): Five rounds of continuous rowing and high-rep movements creates significant cardiovascular demand with minimal rest between exercises.
• Power (6/10): DB power cleans are explosive hip extension movements, wall balls require power from legs to overhead.
• Speed (6/10): Fast transitions between rowing, wall balls, and power cleans are crucial for maintaining intensity across five rounds.
• Strength (4/10): Moderate loads on DB power cleans and wall balls require decent strength but not maximal effort.
• Flexibility (4/10): Power cleans demand good hip and shoulder mobility, wall balls require overhead range of motion.

Movements

• Row
• Wall Ball
• Dumbbell Power Clean

Benchmark Notes

This workout consists of 5 rounds of 250m row, 20 wall balls (20/14), and 10 DB power cleans (50/35). I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round (fresh state): - 250m Row: 55-75 seconds (moderate pace to preserve legs for wall balls) - 20 Wall Balls (20/14): 40-50 seconds (2-2.5 sec per rep) - 10 DB Power Cleans (50/35): 20-25 seconds (2-2.5 sec per rep) - Transitions: 5-8 seconds between movements Round 1 (fresh): 120-158 seconds Round 2: 125-165 seconds (1.05x fatigue) Round 3: 135-180 seconds (1.15x fatigue, wall ball/shoulder fatigue accumulating) Round 4: 145-195 seconds (1.25x fatigue, significant grip and leg fatigue) Round 5: 155-210 seconds (1.35x fatigue, final push with accumulated fatigue) Total estimated range: 680-908 seconds (11:20-15:08) This workout is most similar to Kelly (5 rounds: 400m run, 30 box jumps, 30 wall balls) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout is significantly shorter due to: - 250m row vs 400m run (30% less cardio) - 20 wall balls vs 30 wall balls (33% fewer) - 10 DB power cleans vs 30 box jumps (lighter load, fewer reps) Adjusting Kelly downward by approximately 35-40% for the reduced volume: L10: 420-480 seconds (7:00-8:00) L5: 660-750 seconds (11:00-12:30) L1: 1080-1200 seconds (18:00-20:00) Final targets: L10: 420 seconds (7:00) L5: 660 seconds (11:00) L1: 1080 seconds (18:00)

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.