Workout Description

Why This Workout Is Hard

This workout combines significant aerobic volume (5k total rowing) with continuous movement patterns that create cumulative fatigue. The 1k rows will elevate heart rate substantially, making the wall balls increasingly difficult as rounds progress. Single unders provide minimal recovery between high-intensity elements. The 25+ minute duration with limited rest creates substantial metabolic demand that will challenge most average CrossFitters, requiring scaling of pace or reps.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five 1k rows create significant cardiovascular demand, testing aerobic capacity and heart rate management across multiple rounds.
• Stamina (7/10): High volume of wall balls and continuous rowing will challenge muscular endurance, especially shoulders and legs through fatigue accumulation.
• Speed (5/10): Transitions between movements and maintaining consistent pace across five rounds becomes crucial for overall time and performance.
• Strength (4/10): Wall balls with 20/14lb medicine ball provide moderate strength demand, while rowing requires sustained force production against resistance.
• Flexibility (3/10): Wall balls require overhead mobility and squat depth, while rowing demands hip hinge and thoracic extension throughout range of motion.
• Power (3/10): Wall balls require explosive hip extension and overhead throw, while rowing involves powerful leg drive and pull phases.

Movements

• Row
• Wall Ball
• Single-Under

Benchmark Notes

This workout is very similar to Kelly (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14), which serves as my primary anchor. The key differences are: 1000m row instead of 400m run, 100 single unders instead of 30 box jumps, same 30 wall balls. Movement-by-movement analysis: 1000m Row takes 195-270 sec fresh (vs 400m run at 75-120 sec), so roughly +75-150 sec per round. 100 single unders take 50-80 sec (vs 30 box jumps at 45-60 sec), so roughly +5-20 sec per round. 30 wall balls remain the same at 60-90 sec per round. Round 1 (fresh): Row 195-270s + Singles 50-80s + Wall balls 60-90s + transitions 10-15s = 315-455s. Rounds 2-3 apply 1.1-1.2x fatigue: 345-545s each. Rounds 4-5 apply 1.2-1.3x fatigue: 380-590s each. Total estimated range: 1700-2625 seconds. Kelly anchor shows L10: 930-1050s, L5: 1260-1440s, L1: 1800-2100s. Given the longer row distance (+600m per round = +3000m total) and similar other movements, I'm scaling Kelly upward by approximately 15-20% to account for the additional rowing volume and slightly easier single unders vs box jumps. This gives: L10: 1080-1200s, L5: 1440-1680s, L1: 2100-2400s. Final recap: L10: 1080-1200s, L5: 1440-1680s, L1: 2100s.

Modality Profile

Three movements across all modalities: Single Under (Gymnastics - bodyweight coordination), Row (Monostructural - cyclical cardio), Wall Ball (Weightlifting - external load). Equal distribution with slight weight to W.