Workout Description

Why This Workout Is Hard

This workout combines high-skill wall walks with pull-ups under significant fatigue accumulation. The 700m runs provide minimal recovery while pre-fatiguing legs for wall walks. Wall walks demand shoulder stability and core strength, which directly interferes with pull-up performance. The descending ladder creates false hope - later rounds feel harder due to cumulative fatigue. Most average athletes will need to scale wall walks or break pull-ups extensively.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Descending ladder of wall walks and pull-ups totaling 65 wall walks and 90 pull-ups severely challenges upper body muscular endurance.
• Endurance (8/10): Three 700m runs combined with high-volume bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (7/10): Wall walks demand exceptional shoulder mobility and thoracic extension, while pull-ups require adequate shoulder and lat flexibility for full range.
• Speed (5/10): Pacing strategy crucial across three rounds, with transition efficiency between running and gymnastics movements affecting overall performance significantly.
• Strength (4/10): Wall walks require significant pressing strength and core stability, while pull-ups demand upper body pulling strength against bodyweight resistance.
• Power (2/10): Minimal explosive movement requirements; workout emphasizes sustained effort over quick, powerful bursts with controlled movement patterns throughout.

Movements

• Run
• Wall Walk
• Pull-Up

Benchmark Notes

This workout consists of three rounds with decreasing wall walks and pull-ups, separated by 700m runs. I'll analyze each component and apply fatigue multipliers. Movement Analysis: - 700m Run: Fresh pace 2:30-3:30 (150-210 sec) - Wall Walks: 8-15 sec per rep (complex movement requiring setup/recovery) - Pull-Ups: 1-2 sec per rep when fresh, but significantly affected by fatigue Round-by-Round Breakdown: Round 1: - 700m Run: 150-210 sec (fresh) - 20 Wall Walks: 160-300 sec (8-15 sec/rep) - 40 Pull-Ups: 40-80 sec (1-2 sec/rep, fresh) - Transitions: 10-20 sec Round 1 Total: 360-610 sec Round 2: - 700m Run: 165-230 sec (+10% fatigue from wall walks/pull-ups) - 15 Wall Walks: 135-270 sec (9-18 sec/rep, +20% fatigue) - 30 Pull-Ups: 45-120 sec (1.5-4 sec/rep, significant grip fatigue) - Transitions: 10-20 sec Round 2 Total: 355-640 sec Round 3: - 700m Run: 180-250 sec (+20% fatigue) - 10 Wall Walks: 100-220 sec (10-22 sec/rep, +40% fatigue) - 20 Pull-Ups: 40-140 sec (2-7 sec/rep, severe grip fatigue, frequent breaking) - Transitions: 10-20 sec Round 3 Total: 330-630 sec Total Workout Time: 1045-1880 sec (17:25-31:20) This workout is most similar to longer mixed-modal benchmarks like Kelly or Murph components. The combination of running, wall walks (similar to handstand push-ups in complexity), and high-volume pull-ups creates significant fatigue accumulation. Wall walks are particularly taxing as they require full-body coordination and create shoulder fatigue that directly impacts pull-up performance. Final Targets: - L10 (Elite): 14:00 (840 sec) - L5 (Average): 22:00 (1320 sec) - L1 (Beginner): 33:00 (1980 sec)

Modality Profile

Three movements with two modalities: Run (Monostructural), Wall Walk (Gymnastics), Pull-Up (Gymnastics). Since there are 2 Gymnastics movements and 1 Monostructural movement, the breakdown is approximately 67% Gymnastics and 33% Monostructural, rounded to 33/33 for clean numbers with remaining percentage going to Gymnastics.