Workout Description

Why This Workout Is Medium

This workout combines moderate loads with manageable volume across familiar movements. The 275/185lb deadlifts are heavy but only 10 reps per round with natural breaks from rowing and box jumps. The 2200m total row provides steady-state cardio without being overwhelming. Movement interference is minimal - each exercise targets different energy systems and muscle groups. Expected completion time of 18-25 minutes allows for pacing. Most average CrossFitters can complete as prescribed with appropriate rest between rounds.

Benchmark Times for Kelly Brown

• 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 of repetitive movements across multiple muscle groups will challenge muscular endurance, especially with grip fatigue from deadlifts and wall balls.
• Endurance (7/10): Five rounds of continuous mixed-modal work with rowing creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Strength (6/10): Moderate deadlift loads (185/275 lbs) and wall ball weights require significant strength output, though not maximal effort loads.
• Power (6/10): Box jumps are purely explosive, wall balls require power generation from legs to shoulders, creating moderate power demands throughout.
• Speed (5/10): For-time format encourages quick transitions between movements, though pacing is needed to maintain output across five rounds.
• Flexibility (4/10): Box jumps require hip and ankle mobility, wall balls demand overhead range of motion, and deadlifts need posterior chain flexibility.

Movements

• Row
• Box Jump
• Deadlift
• Wall Ball

Benchmark Notes

This workout is very similar to Kelly (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14) but with rowing instead of running and deadlifts instead of extra box jumps/wall balls. Using Kelly as the primary anchor: L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Breaking down each round: Row 440m takes 100-140 sec (similar to 400m run at 75-120 sec but rowing is typically slower), 10 box jumps at 1.5-2 sec each = 15-20 sec, 10 deadlifts at 275/185 lbs take 2-3 sec each = 20-30 sec, 10 wall balls at 2-3 sec each = 20-30 sec. Fresh round time: 155-220 sec. With fatigue multipliers across 5 rounds (1.0x, 1.1x, 1.2x, 1.3x, 1.4x) and transitions (5-10 sec between movements), total time ranges from 840 sec (elite) to 1980 sec (beginner). This aligns closely with Kelly benchmarks but adjusted slightly faster due to fewer total reps per round (40 vs 60). Final targets - L10: 840-960 sec, L5: 1320 sec, L1: 1980 sec.

Modality Profile

4 movements total: Row (M), Box Jump (G), Deadlift (W), Wall Ball (W). Two weightlifting movements (50%), one gymnastics movement (25%), one monostructural movement (25%).