Workout Description

Why This Workout Is Medium

This is a moderate volume workout with manageable movements for the average CrossFitter. The 500m row provides a challenging but not crushing start, sit-ups offer brief recovery, toes-to-bar will challenge grip and core but are moderate volume, and wall walks are the most demanding element but only 10 reps. The round structure allows some recovery between cycles. Most athletes can complete as prescribed with strategic pacing.

Benchmark Times for WOD

• Elite: <10:30
• Advanced: 11:00-11:30
• Intermediate: 12:00-12:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of sit-ups and toes to bar will heavily tax core muscular endurance, while wall walks challenge upper body stamina progressively.
• Endurance (7/10): Rowing 1500m total combined with bodyweight movements creates significant cardiovascular demand, requiring sustained aerobic capacity throughout three rounds.
• Flexibility (6/10): Toes to bar requires good hamstring and hip flexibility, wall walks demand shoulder mobility, creating moderate overall mobility requirements.
• Speed (5/10): Three rounds for time encourages steady pacing with efficient transitions between rowing and bodyweight movements to minimize total time.
• Strength (3/10): Primarily bodyweight movements with wall walks providing moderate upper body strength demand, but not maximal strength focus.
• Power (2/10): Limited explosive demands; wall walks and toes to bar have some power component but workout favors sustained effort over explosiveness.

Movements

• Row
• Sit-Up
• Toes-to-Bar
• Wall Walk

Scaling Options

Row: Reduce to 400m or 350m. Sit-ups: Reduce to 20 reps or substitute abmat sit-ups. Toes to bar: Scale to hanging knee raises, V-ups, or lying leg raises (20 reps). Wall walks: Reduce to 6-8 reps, scale to wall walk-ups (feet remain on ground), or substitute pike push-ups on box.

Scaling Explanation

Scale if you can't maintain toes to bar for sets of 5+ or if wall walks take longer than 2 minutes per round. Athletes who cannot hold a hollow body position should focus on basic midline movements. Target 15-20 minute completion time. Prioritize movement quality and consistent pacing over speed - this workout rewards steady effort more than explosive bursts.

Intended Stimulus

Moderate intensity, aerobic power workout lasting 12-18 minutes. Primarily targets the glycolytic and oxidative energy systems with emphasis on midline stability and upper body pulling stamina. The challenge is maintaining consistent pacing while managing fatigue accumulation across core-intensive movements.

Coach Insight

Aim for 1:45-2:10 splits on the rower to maintain sustainable pace. Break sit-ups early (15-15 or 10-10-10) to prevent lower back pump. On toes to bar, use controlled kip and break at 10-6-4 or 7-7-6 to avoid grip failure. Wall walks should be steady singles with focus on hand placement and controlled descent. Rest 30-45 seconds between movements, 60-90 seconds between rounds. The row recovery is crucial - don't sprint it.

Benchmark Notes

This is a 3-round for-time workout with mixed modalities. Round 1 (fresh): 500m Row (85-120s), 30 Sit-ups (30-45s), 20 Toes-to-Bar (30-50s), 10 Wall Walks (60-100s) = 205-315s base. Round 2 (1.1x fatigue): Row maintains pace but transitions slower, sit-ups slightly slower, T2B grip fatigue adds 15%, wall walks shoulder fatigue adds 20% = 225-350s. Round 3 (1.3x fatigue): Significant grip and shoulder fatigue, T2B becomes very challenging requiring more breaks, wall walks extremely taxing = 270-415s. Total base time: 700-1080s. Transitions between movements: 4 transitions per round x 3 rounds = 12 total, averaging 5-15s each adds 60-180s. Elite athletes (L10) complete in ~10.5 minutes with minimal breaks and efficient transitions. Recreational athletes (L1) require 18+ minutes with frequent rest periods and longer transitions between grip-intensive movements.

Modality Profile

4 movements total: Row (M), Sit-Up (G), Toes-to-Bar (G), Wall Walk (G). 3 gymnastics movements (75%) rounds to 80%, 1 monostructural movement (25%) rounds to 20%, 0 weightlifting movements.