Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous movement with no built-in rest. The 2800m total running combined with 100 calories rowing creates substantial cardiovascular demand. The 240ft walking lunges and 100 wall balls under accumulated fatigue become much harder than they would be fresh. The chipper format prevents recovery, and most athletes will need 20-25 minutes of sustained effort across multiple energy systems.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >36:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Multiple long runs bookending rowing creates sustained cardiovascular demand throughout this high-volume endurance test lasting 25-40 minutes.
• Stamina (8/10): High rep wall balls and extensive walking lunges will severely tax muscular endurance, especially legs and shoulders.
• Flexibility (5/10): Walking lunges demand good hip flexibility and ankle mobility, while wall balls require adequate overhead shoulder range of motion.
• Strength (4/10): Wall balls require moderate strength overhead while lunges demand leg strength, but loads are manageable for most athletes.
• Speed (4/10): Pacing becomes critical across multiple modalities; athletes must balance speed with sustainability over long duration workout.
• Power (3/10): Wall balls have explosive component from squat to throw, but overall workout emphasizes sustained output over explosive efforts.

Movements

• Wall Ball
• Walking Lunge
• Run
• Row

Scaling Options

Reduce run to 1000m each. Scale row to 40/30 calories. Reduce wall ball weight to 14/10 lbs or substitute air squats (150 reps). Lunges can be done without weight or reduced to 80ft segments. Consider static lunges in place if mobility is limited.

Scaling Explanation

Scale if you cannot complete a 1400m run in under 8 minutes or maintain 20lb wall balls for sets of 10+. Priority is maintaining aerobic intensity throughout - better to scale load and preserve movement quality than go anaerobic. Target completion between 25-35 minutes regardless of scaling.

Intended Stimulus

Long aerobic grinder lasting 25-40 minutes targeting oxidative energy system with mixed modal endurance. Primary challenge is pacing and mental fortitude through sustained moderate intensity with leg-dominant movements. Tests ability to maintain consistent output across complementary monostructural and functional movements.

Coach Insight

Treat this as a steady-state aerobic workout - avoid going anaerobic early. Target 70-80% effort on runs and rows. Break wall balls early and often (sets of 10-15) to preserve shoulders. Walking lunges should be deliberate with full range of motion - focus on quality over speed. Plan your transitions and hydration strategy. The symmetrical structure means your second half performance reflects your pacing discipline.

Benchmark Notes

This is a chipper-style workout with symmetrical structure (run-row-lunges-wall balls-lunges-row-run). Movement breakdown: 1400m Run (fresh): 300-420 sec based on ability. 50/35 Cal Row: Elite 120 sec, recreational 200+ sec. 120ft Walking Lunges (60 steps): 60-120 sec fresh, but coming after cardio adds 15% fatigue = 70-140 sec. 100 Wall Balls: Fresh would be 200-400 sec, but significant leg fatigue from run/lunges adds 25% = 250-500 sec, plus breaking into sets adds another 30-60 sec = 280-560 sec total. Second set of lunges heavily fatigued: +40% = 85-170 sec. Return row with full body fatigue: +30% = 155-260 sec. Final 1400m run with complete leg fatigue: +35% = 405-570 sec. Transitions between movements: 6 transitions x 8-15 sec average = 50-90 sec. Total time calculation: Elite (L10): 300+120+70+280+85+155+405+50 = 1465 sec, but round down for true elites to 1080 sec. L5 (median): 360+160+105+400+128+208+487+75 = 1560 sec. L1 (scaled): 420+200+140+560+170+260+570+90 = 2160 sec. Distribution uses 8-12% gaps between levels for this long workout format.

Modality Profile

4 movements: Run and Calorie Row are monostructural (50%), Walking Lunge is gymnastics bodyweight (25%), Wall Ball is weightlifting with external load (25%)