Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable strength elements. The 700m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. Wall balls at standard weight (20/14) are challenging but achievable for most athletes, while bear crawls add muscular endurance without being overly taxing. The three-round structure creates good volume without being overwhelming. Most average CrossFitters can complete this as prescribed in 15-18 minutes with appropriate pacing.

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:

• Endurance (8/10): Three rounds of 700m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Stamina (7/10): High volume wall balls and sustained bear crawls will challenge muscular endurance, especially in shoulders, legs, and core.
• Flexibility (6/10): Bear crawls require significant shoulder, hip, and ankle mobility, while wall balls demand overhead and squat flexibility.
• Speed (5/10): Maintaining consistent pace across three rounds and efficient transitions between movements will determine overall performance.
• Strength (4/10): Wall balls require moderate leg and shoulder strength, while bear crawls demand upper body and core strength endurance.
• Power (3/10): Wall balls have some explosive component from the squat drive, but overall workout emphasizes endurance over power output.

Movements

• Run
• Wall Ball
• Bear Crawl

Benchmark Notes

This workout consists of 3 rounds of 700m run, 30 wall balls (20/14), and 50ft bear crawl. I'll analyze this using Kelly as the primary anchor, which is 5 rounds: 400m run, 30 box jump, 30 wall ball. Kelly benchmarks: L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Movement breakdown per round: - 700m Run: 105-150 sec (fresh), scaling from 400m run times (75-120 sec) - 30 Wall Balls: 60-90 sec (fresh), consistent with Kelly's wall ball component - 50ft Bear Crawl: 15-25 sec (fresh), low-skill bodyweight movement Round-by-round analysis with fatigue: Round 1 (fresh): 180-265 sec total - 700m run: 105-150 sec - 30 wall balls: 60-90 sec - 50ft bear crawl: 15-25 sec Round 2 (1.1x fatigue): 198-292 sec - Running fatigue minimal, wall ball fatigue moderate - Transitions: 5-10 sec between movements Round 3 (1.2x fatigue): 216-318 sec - Significant wall ball breakdown, bear crawl slowing - Additional rest between sets Total time estimates: - Elite (L10): 720 sec (12:00) - efficient pacing, minimal breaks - Advanced (L5): 1200 sec (20:00) - moderate set breaking on wall balls - Recreational (L1): 1800 sec (30:00) - frequent breaks, slower transitions This workout is shorter than Kelly (3 vs 5 rounds) but has longer runs (700m vs 400m) and adds bear crawl complexity. The bear crawl will cause additional shoulder/core fatigue affecting wall ball performance. Scaling from Kelly's anchors with adjustments for the different structure and volume. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00)

Modality Profile

Three movements across all modalities: Bear Crawl (Gymnastics bodyweight movement), Run (Monostructural cardio), Wall Ball (Weightlifting with external load). Equal distribution with slight weighting to Weightlifting.