Workout Description

Why This Workout Is Medium

While 250 wall balls is high volume, the partner format provides built-in rest periods. The buy-in run is manageable, and the switching pattern (wall balls vs pull-ups/thrusters/burpees) allows recovery between efforts. Moderate weights on thrusters (95/65) keep it accessible. The combination creates steady work without overwhelming any single energy system, making it challenging but completable for average CrossFitters.

Benchmark Times for OUTWOD

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Accumulating 250 wall balls plus high-rep thrusters, pull-ups, and burpees tests muscular endurance across multiple movement patterns.
• Endurance (7/10): 1000m run buy-in plus continuous partner work with minimal rest creates significant cardiovascular demand throughout the workout.
• Speed (6/10): Partner format encourages fast transitions and quick movement cycling to minimize rest time for your teammate.
• Power (5/10): Wall balls and thrusters have explosive components, burpees require power output, but volume limits true power expression.
• Strength (4/10): Moderate loads with 95/65lb thrusters and 20/14lb wall balls require decent strength but not maximal effort.
• Flexibility (3/10): Wall balls demand overhead mobility, thrusters require front rack and overhead positions, pull-ups need shoulder flexibility.

Movements

• Wall Ball
• Thruster
• Burpee
• Run
• Pull-Up

Benchmark Notes

This is a team workout with a 1000m run buy-in followed by alternating partner work to accumulate 250 wall balls. I'll analyze this by breaking down each component: 1000m Run Together: Based on standard running paces, this takes 240-360 seconds for most teams (4-6 minutes). Partner Work Analysis: - Partner A: Wall balls (20/14 lb to 10/9 ft target) - Partner B: 10 pull-ups + 10 thrusters (95/65) + 10 burpees over bar - Goal: 250 total wall balls Partner B's cycle time: - 10 pull-ups: 10-20 seconds - 10 thrusters at 95/65: 20-30 seconds - 10 burpees over bar: 40-50 seconds - Transitions: 5-10 seconds - Total per cycle: 75-110 seconds Partner A wall ball rate: - Fresh: 2-2.5 sec/rep - Fatigued: 2.5-3.5 sec/rep - With breaks: 3-4 sec/rep average Since Partner B's cycle determines the switching frequency, Partner A gets 75-110 seconds per turn to do wall balls. At 2.5-3 sec/rep average, this is 25-44 wall balls per turn. To reach 250 wall balls: 250 ÷ 35 average = ~7 switches per partner (14 total cycles) Total time calculation: - 1000m run: 240-360 seconds - 14 cycles × 90 seconds average: 1260 seconds - Fatigue factor in later rounds: +10-15% - Total: 1500-1920 seconds (25-32 minutes) This is similar to longer team workouts like a scaled version of partner chippers. The closest anchor is Kelly (5 rounds with wall balls), but this has more total volume and partner coordination complexity. Final targets: - L10: 900 seconds (15:00) - L5: 1380 seconds (23:00) - L1: 2100 seconds (35:00)

Modality Profile

5 movements total: Pull-Up and Burpee are Gymnastics (2/5 = 40%), Run is Monostructural (1/5 = 20%), Wall Ball and Thruster are Weightlifting (2/5 = 40%)