Workout Description

Why This Workout Is Hard

This workout combines heavy deadlifts with high-volume wall balls and rowing in a continuous format. The ascending deadlift loads (185-275/120-180) create significant posterior chain fatigue that compounds with 120 total wall balls and 2500m rowing. The lack of built-in rest between movements forces athletes to work through accumulated fatigue. Most will need to break up the higher weight deadlifts and wall ball sets, making this challenging but achievable for average CrossFitters.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls combined with deadlifts across multiple rounds heavily taxes muscular endurance, especially posterior chain and shoulders.
• Endurance (7/10): Five rounds of rowing and high-rep movements with minimal rest creates significant cardiovascular demand and tests aerobic capacity throughout.
• Strength (6/10): Deadlifts progress from moderate to heavy loads (185-275/120-180), requiring significant strength output while fatigued from previous rounds.
• Power (5/10): Wall balls are explosive hip extension movements, though power output decreases as fatigue accumulates through the ladder format.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility, while deadlifts require adequate hip hinge mechanics and hamstring flexibility.
• Speed (4/10): Ladder format allows some pacing strategy, but maintaining efficient movement speed becomes challenging as loads increase and fatigue builds.

Movements

• Wall Ball
• Deadlift
• Row

Benchmark Notes

This is a descending ladder workout with increasing deadlift loads and decreasing wall balls, with 500m rows between each round. I'll analyze this movement by movement: Deadlift Analysis: - Round 1: 20 reps @ 185/120 lbs (~2.5 sec/rep) = 50 sec - Round 2: 16 reps @ 205/135 lbs (~2.8 sec/rep) = 45 sec - Round 3: 12 reps @ 225/155 lbs (~3.0 sec/rep) = 36 sec - Round 4: 8 reps @ 255/165 lbs (~3.5 sec/rep) = 28 sec - Round 5: 4 reps @ 275/180 lbs (~4.0 sec/rep) = 16 sec Total deadlift time: ~175 sec Wall Ball Analysis (20/14 lb): - Round 1: 40 reps (~2.5 sec/rep) = 100 sec - Round 2: 32 reps (~2.8 sec/rep) = 90 sec - Round 3: 24 reps (~3.0 sec/rep) = 72 sec - Round 4: 16 reps (~3.2 sec/rep) = 51 sec - Round 5: 8 reps (~3.5 sec/rep) = 28 sec Total wall ball time: ~341 sec Rowing Analysis: - 5 x 500m rows: Each 500m row takes 85-120 sec for elite to recreational - Elite: 5 x 90 sec = 450 sec - Recreational: 5 x 115 sec = 575 sec Transition Times: - Between deadlifts and wall balls: 5 rounds x 5 sec = 25 sec - Between wall balls and rowing: 5 rounds x 8 sec = 40 sec - Between rowing and deadlifts: 4 rounds x 10 sec = 40 sec - Barbell loading changes: 4 changes x 20 sec = 80 sec Total transitions: ~185 sec Fatigue Considerations: - Wall balls after deadlifts: +15% time penalty - Rowing after wall balls: +10% time penalty - Progressive deadlift loading creates cumulative fatigue Total Time Calculation: Elite (L10): 175 + 341 + 450 + 185 = 1151 sec, with fatigue ~14 minutes (840 sec) Recreational (L1): All components slower, with more rest breaks ~33 minutes (1980 sec) This workout is similar to a mixed modal chipper with strength progression. The closest anchor is DT (5 rounds of barbell work) at L10: 360-420 sec, but this workout has significantly more volume (120 total reps vs 135 in DT) plus 2500m of rowing, justifying roughly 2-2.5x the time. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

Three movements: Deadlift (W), Wall Ball (W), Row (M). Two weightlifting movements and one monostructural movement, so 67% weightlifting and 33% monostructural.