Workout Description

Why This Workout Is Medium

This workout combines moderate volume wall balls with a challenging but manageable loaded carry. While wall balls (20/14) are standard weight and the death march creates leg fatigue, the 50ft distance provides natural rest periods between rounds. The 5-round structure allows brief recovery, and both movements are fundamental skills. Most average CrossFitters can complete as prescribed, though cumulative leg fatigue will build across rounds.

Benchmark Times for C. WOD

• Elite: <4:30
• Advanced: 5:15-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls (100 total) and carrying heavy dumbbells for distance will severely test muscular endurance in shoulders, legs, and grip.
• Endurance (7/10): Five rounds of continuous work with wall balls and death march creates significant cardiovascular demand and sustained heart rate elevation throughout.
• Speed (6/10): For-time format encourages quick transitions and sustained pace; grip fatigue from death march will slow wall ball cycling in later rounds.
• Power (5/10): Wall balls require explosive hip extension and throwing power; death march is more strength endurance but benefits from powerful core stabilization.
• Strength (4/10): Moderate loads with 20/14 lb wall ball and 50/35 lb dumbbells require decent strength but not maximal effort.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility for full squat depth and overhead throw; death march requires upright posture maintenance.

Movements

• Wall Ball
• Dumbbell Death March

Scaling Options

Reduce wall ball weight to 14/10 lbs or lower medicine ball target. Substitute single DB/KB farmer carry for death march. Reduce to 15 wall balls or 40ft carry distance. Consider scaling to 4 rounds. Beginners can use 10/8 lb ball with 8ft target and 25/15 lb DB.

Scaling Explanation

Scale if you cannot maintain sets of 8+ wall balls consistently or if death march form breaks down significantly. Priority is maintaining movement quality and intended time domain. Scale weight before reducing reps. Target 12-20 minute completion with good form over going Rx with poor mechanics.

Intended Stimulus

Moderate-intensity conditioning workout targeting 12-18 minutes. Primary glycolytic energy system focus with oxidative demands building across rounds. Challenges posterior chain endurance, core stability under load, and leg stamina. Tests ability to maintain movement quality while fighting accumulated fatigue in the legs and shoulders.

Coach Insight

Pace wall balls in manageable sets - aim for 10-10 or 8-6-6 early rounds, expect smaller sets later. Use legs aggressively on wall balls, full hip extension. For death march, maintain upright torso, engage core, take deliberate steps. Don't rush the walk - controlled pace prevents early burnout. Rest 30-60 seconds between movements in early rounds, minimize rest later. Most athletes fail by going unbroken on wall balls too long.

Benchmark Notes

This is a 5-round couplet alternating between wall balls and DB death march. Round-by-round breakdown: Round 1 (fresh): 20 wall balls at 2.5 sec/rep = 50 sec, transition 5 sec, 50ft DB death march at 1.5 sec/ft = 75 sec, transition 5 sec = 135 sec total. Round 2: Wall balls 10% slower (55 sec), death march 10% slower (83 sec) = 148 sec. Round 3: 20% fatigue penalty, wall balls 60 sec, death march 90 sec = 160 sec. Round 4: 30% fatigue, wall balls 65 sec, death march 98 sec = 173 sec. Round 5: 40% fatigue, wall balls 70 sec, death march 105 sec = 185 sec. Total for average athlete: 135+148+160+173+185 = 801 sec (13:21). Elite athletes can maintain better pacing and shorter transitions. L10 elite (4:30) maintains sub-2 sec wall ball pace throughout with minimal rest. L5 median (8:00) represents typical CrossFit athlete with moderate set breaking. L1 scaled (12:00) includes significant rest periods and potential lighter weights.

Modality Profile

Both Wall Ball and Dumbbell Death March are external load movements that fall under the Weightlifting category. Wall Ball uses a medicine ball and Dumbbell Death March uses dumbbells, making this workout 100% Weightlifting.