Workout Description

Why This Workout Is Hard

This workout combines significant volume across multiple energy systems with minimal recovery. The 700m runs and 500m rows create substantial aerobic demand, while wall walks tax shoulders and core under fatigue. Wall balls become increasingly difficult as grip and legs accumulate damage from previous movements. The continuous nature over 4 rounds with no built-in rest creates compounding fatigue that will challenge most athletes' ability to maintain intensity.

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): Four rounds of mixed cardio (running and rowing) with minimal rest creates significant cardiovascular demand and aerobic system stress.
• Stamina (7/10): High volume wall balls and wall walks across four rounds will heavily tax upper body and leg muscular endurance.
• Flexibility (6/10): Wall walks demand significant shoulder and thoracic mobility, while wall balls require good squat depth and overhead position.
• Speed (5/10): Transitions between four different movements and maintaining pace across rounds requires good cycling speed and efficiency.
• Strength (4/10): Wall walks require moderate upper body strength, wall balls demand functional strength, but not maximal loads.
• Power (3/10): Wall balls have some explosive hip drive component, but overall workout emphasizes sustained effort over explosive power.

Movements

• Wall Ball
• Wall Walk
• Run
• Row

Benchmark Notes

This workout consists of 4 rounds of: 700m Run, 10 Wall Walks, 500m Row, 30 Wall Balls (20/14). I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round: 700m Run takes 105-150 sec fresh, 10 Wall Walks take 60-120 sec (6-12 sec per rep), 500m Row takes 85-120 sec, 30 Wall Balls take 60-90 sec (2-3 sec per rep). Fresh round total: 310-480 sec. With transitions (10-15 sec between movements): 340-540 sec per round. Applying fatigue multipliers: Round 1: 1.0x = 340-540 sec, Round 2: 1.1x = 374-594 sec, Round 3: 1.2x = 408-648 sec, Round 4: 1.3x = 442-702 sec. Total estimated range: 1564-2484 seconds (26-41 minutes). This is similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout is significantly longer with 4 rounds of longer runs (700m vs 400m), more technical wall walks vs box jumps, and added rowing. Scaling from Kelly: approximately 20% longer due to increased distance and complexity. Final targets - L10: 1080-1200 sec (18-20 min), L5: 1440-1560 sec (24-26 min), L1: 2100-2400 sec (35-40 min).

Modality Profile

4 movements total: Wall Walk (G), Run and Row (M), Wall Ball (W). Monostructural dominates with 2/4 movements (50%), while Gymnastics and Weightlifting each contribute 1/4 movements (25% each).