Workout Description

Why This Workout Is Hard

This workout combines high volume (8 rounds) with continuous work across multiple movement patterns. Wall walks become increasingly challenging as shoulders fatigue from rowing, while step-ups tax the legs throughout. The 400m rows provide minimal recovery between rounds. Most athletes will struggle with wall walk quality and pacing in later rounds, requiring significant mental toughness to maintain intensity across all 8 rounds.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 19:00-20:30
• Intermediate: 22:00-23:30
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight rounds of 400m rowing creates significant cardiovascular demand, with minimal rest between movements maintaining elevated heart rate throughout.
• Stamina (7/10): High volume of wall walks and step ups across 8 rounds will test upper body and leg muscular endurance significantly.
• Flexibility (6/10): Wall walks demand significant shoulder and thoracic mobility, while step ups require hip and ankle range of motion.
• Speed (5/10): Steady pacing required across 8 rounds with efficient transitions between rowing, wall walks, jump rope, and step ups.
• Strength (3/10): Primarily bodyweight movements with wall walks requiring moderate upper body strength but not maximal force production.
• Power (2/10): Movements are primarily strength-endurance based with minimal explosive requirements, though some power in step ups.

Movements

• Single Under
• Wall Walk
• Step-Up
• Row

Benchmark Notes

This workout consists of 8 rounds of: 400m Row, 5 Wall Walks, 40 Alternating Single Unders, 20 Alternating Step Ups (24/20). I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: 400m Row takes 85-120 sec fresh, Wall Walks are 8-12 sec each (40-60 sec total), Single Unders are 0.5 sec each (20 sec), Step Ups are 1 sec each (20 sec). Fresh round time: 165-220 sec. With 8 rounds, significant fatigue accumulates. Using Helen (3x400m run + movements) as the closest anchor at L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. However, this workout has 8 rounds vs Helen's 3, plus more complex movements (wall walks vs KB swings). Scaling proportionally: 8/3 = 2.67x volume multiplier, but rowing is slightly faster than running, and the movements are more technical. Applying fatigue: Round 1-2: 1.0x (180 sec), Round 3-4: 1.1x (198 sec), Round 5-6: 1.2x (216 sec), Round 7-8: 1.4x (252 sec). Total base time: ~1650 sec. Adding transitions (5 sec between movements, 10 sec between rounds): +240 sec. Elite athletes: 1080 sec, Intermediate: 1410 sec, Novice: 2100 sec. Final targets - L10: 1080 sec (18:00), L5: 1410 sec (23:30), L1: 2100 sec (35:00).

Modality Profile

4 movements total: Wall Walk and Single Under are Gymnastics (bodyweight coordination), Row is Monostructural (cyclical cardio), Step-Up is Weightlifting (typically done with external load). 2/4 = 50% G, 1/4 = 25% M, 1/4 = 25% W.