Workout Description

Why This Workout Is Medium

This workout combines moderate volume wall balls with running in a manageable format. While 30 wall balls per round creates significant leg and shoulder fatigue, the 400m run provides active recovery for the upper body. The 4-round structure allows brief rest between rounds. Most average CrossFitters can complete this as prescribed, though the cumulative leg fatigue from wall balls into running will be challenging but not overwhelming.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume wall balls (120 total reps) will severely test shoulder and leg muscular endurance, especially with minimal rest.
• Endurance (8/10): Four rounds of continuous work with running creates significant cardiovascular demand, testing aerobic capacity throughout the workout duration.
• Speed (7/10): Fast transitions between wall balls and running, plus maintaining quick cycling on wall balls is crucial for good times.
• Power (6/10): Wall balls are inherently explosive, requiring power to drive the ball up to target height repeatedly.
• Strength (4/10): Wall balls require moderate strength for the squat and overhead throw, but not maximal force production.
• Flexibility (4/10): Wall balls demand good hip and ankle mobility for deep squats, plus shoulder flexibility for overhead position.

Movements

• Wall Ball
• Run

Benchmark Notes

This workout consists of 4 rounds of 30 wall balls (20/14 lb) and 400m run. I'll use Kelly as the primary anchor, which is 5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14. Kelly benchmarks: L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. This workout has 4 rounds instead of 5, and substitutes box jumps with an additional 400m run per round. Movement breakdown per round: 30 wall balls at 2-3 sec/rep = 60-90 sec fresh, 400m run = 75-120 sec fresh. Round 1 (fresh): Wall balls 75 sec + run 90 sec + transition 5 sec = 170 sec. Round 2 (1.1x fatigue): Wall balls 83 sec + run 99 sec + transition 5 sec = 187 sec. Round 3 (1.2x fatigue): Wall balls 90 sec + run 108 sec + transition 5 sec = 203 sec. Round 4 (1.3x fatigue): Wall balls 98 sec + run 117 sec + transition 5 sec = 220 sec. Total estimated time: 780 sec for intermediate athlete. Comparing to Kelly: This workout is 4/5 the volume (4 rounds vs 5) but has double the running (800m vs 400m per round). The box jumps in Kelly are slightly easier than the second run, so this workout should be roughly 10-15% faster than Kelly due to reduced volume but similar difficulty. Scaling from Kelly: L10: 720-840 sec, L5: 1080-1200 sec, L1: 1440-1800 sec. Final benchmarks - L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00).

Modality Profile

Wall Ball is a weighted movement (Weightlifting), Run is cyclical cardio (Monostructural). Two modalities split 50/50.