Workout Description

Why This Workout Is Medium

While the individual elements are manageable - wall balls at moderate weight and basic cardio movements - the 5-round volume creates meaningful fatigue accumulation. The alternating row/run pattern doesn't allow full recovery between similar energy systems. Wall balls become progressively harder as legs fatigue from running. Most average CrossFitters can complete as prescribed but will feel significant challenge by rounds 3-5, making this solidly Medium difficulty.

Benchmark Times for WOD

• Elite: <10:00
• Advanced: 12:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >28:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds of continuous rowing and running creates significant cardiovascular demand with minimal rest between cardio intervals.
• Stamina (7/10): Seventy-five total wall balls across five rounds will heavily tax shoulder and leg muscular endurance capacity.
• Speed (6/10): Fast transitions between movements and maintaining pace across five rounds is crucial for good times.
• Flexibility (4/10): Wall balls demand good ankle, hip, and shoulder mobility for full depth squat and overhead throw.
• Power (4/10): Wall balls require explosive hip extension and overhead throw, though power diminishes as fatigue accumulates.
• Strength (3/10): Wall balls with 20/14 lb medicine ball requires moderate overhead strength but not maximal force production.

Movements

• Wall Ball
• Run
• Row

Scaling Options

Reduce wall ball weight to 14/10 lbs or use 16/12 lbs. Substitute 10-12 wall balls per round. Replace 500m row with 400m row and 400m run with 200m run. Use 9-foot target instead of 10-foot for wall balls. Consider 4 rounds instead of 5.

Scaling Explanation

Scale if you can't maintain 10+ unbroken wall balls at Rx weight or complete 500m row under 2:15. Athletes with shoulder mobility issues should use lighter ball. Goal is to maintain consistent round times without significant degradation. Priority is keeping moving rather than resting extensively between movements.

Intended Stimulus

Moderate-intensity aerobic capacity workout lasting 20-30 minutes. Primary focus on oxidative energy system with glycolytic contributions during wall ball intervals. Tests ability to maintain consistent power output across mixed-modal cardio with upper body strength endurance challenge.

Coach Insight

Pace the row and run at 75-80% effort to save legs for wall balls. Break wall balls early - consider 8-7 or 10-5 from round 1. Keep consistent 2-second cycle time on wall balls. Transition quickly but don't sprint between stations. Most athletes fade on wall balls in rounds 3-4, so establish sustainable pace early. Focus on full hip extension and catching ball in front squat position.

Benchmark Notes

This is a 5-round workout with alternating cardio and wall balls. Round-by-round breakdown: Round 1 (fresh): 500m row (100s) + 15 wall balls (30s) + 400m run (90s) + 15 wall balls (30s) + transitions (15s) = 265s. Round 2: Same movements but 1.05x fatigue = 278s. Round 3: 1.15x fatigue = 305s. Round 4: 1.25x fatigue = 331s. Round 5: 1.35x fatigue = 358s. Total base time: 1537s. Elite athletes complete in ~600s (39% faster), while recreational athletes need ~1680s (9% slower). Wall balls will be broken into sets of 8-7 or 10-5 in later rounds with 3-8s rest between sets. The cardio components provide some recovery but also accumulate significant leg fatigue affecting wall ball performance.

Modality Profile

Row and Run are monostructural cardio movements (2/3), Wall Ball is weightlifting with external load (1/3). Rounded to nearest clean percentages.