Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous work with no built-in rest. The pyramid structure totals 210 wall balls and 2,100m of rowing over 15-20 minutes. While individual elements are moderate, the combination of sustained cardio-respiratory demand from rowing immediately into leg-dominant wall balls creates compounding fatigue. The descending-ascending pattern prevents recovery, making this challenging for average athletes despite using standard weights.

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 (9/10): High volume wall balls (168 total reps) combined with rowing will severely test upper body and leg muscular endurance capacity.
• Endurance (8/10): Continuous rowing and wall balls with no rest creates significant cardiovascular demand, testing aerobic capacity throughout the pyramid structure.
• Power (6/10): Wall balls are inherently explosive from squat to overhead throw, rowing requires powerful hip drive and pulling mechanics.
• Speed (5/10): Pyramid format allows some pacing strategy, but maintaining consistent cycling speed on both movements becomes increasingly challenging with fatigue.
• Strength (4/10): Wall balls require moderate strength with 20/14lb medicine ball, while rowing demands some pulling strength but not maximal loads.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility for full squat depth and overhead reach, rowing requires hip hinge flexibility.

Movements

• Wall Ball
• Row

Benchmark Notes

This workout is a pyramid structure with rowing and wall balls, totaling 1050m of rowing and 210 wall balls. I'll analyze this by comparing to Karen (150 wall balls) and adding rowing components. Movement breakdown: - Total rowing: 1050m (210+180+150+120+90+60+30+30+60+90+120+150+180+210) - Total wall balls: 210 reps (21+18+15+12+9+6+3+3+6+9+12+15+18+21) - 14 transitions between movements Using Karen as primary anchor (150 wall balls): L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. This workout has 60 additional wall balls (+40% volume) plus significant rowing. Rowing component analysis: - 1050m row fresh state: ~240-300 sec for L10, ~360-420 sec for L5, ~480-540 sec for L1 - However, rowing is broken into 14 segments with wall balls between, creating active recovery - Shorter row segments (30-210m) are less efficient but allow partial recovery - Estimate rowing adds: L10 +180 sec, L5 +240 sec, L1 +300 sec Wall ball fatigue progression: - Early rounds (21-15): 2.5-3 sec/rep - Middle rounds (12-9): 3-3.5 sec/rep with brief breaks - Bottom of pyramid (6-3): 2.5-3 sec/rep (partial recovery from rowing) - Climbing back up (6-21): 3.5-4.5 sec/rep with increasing fatigue and set breaks Transition time: 14 transitions × 3-8 sec = 42-112 sec across levels Total time estimate: - L10: 420 (Karen base) × 1.4 (extra wall balls) + 180 (rowing) + 42 (transitions) = ~810 sec - L5: 660 (Karen mid) × 1.4 + 240 + 70 = ~1234 sec - L1: 960 (Karen L1) × 1.4 + 300 + 112 = ~1756 sec Adjusting for pyramid structure creating more fatigue on the ascending portion, final estimates: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

Row is monostructural cardio (M) and Wall Ball uses external load making it weightlifting (W). Two modalities split evenly.