Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads across 6 rounds. The 100m row provides brief recovery between strength movements, preventing excessive fatigue accumulation. DB push press at 50/35 and wall balls at 20/14 are standard weights most athletes can handle. The rep scheme (15-20 reps) creates good work density without being overwhelming. Total time around 12-15 minutes keeps intensity high but sustainable for average CrossFitters.

Benchmark Times for WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pressing movements (90 DB push press) and wall balls (120 total) will heavily tax upper body and leg muscular endurance.
• Endurance (7/10): Six rounds of continuous work with rowing and high-rep movements creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (6/10): Wall balls are inherently explosive, push press has power component, rowing can be driven with leg power for speed.
• Speed (6/10): Six rounds for time format demands quick transitions between movements and maintaining pace to minimize total workout time.
• Strength (4/10): Moderate dumbbell load for push press and 20lb wall ball require decent strength but not maximal effort loads.
• Flexibility (3/10): Wall balls demand good hip and shoulder mobility, rowing requires basic range of motion, push press needs overhead flexibility.

Movements

• Wall Ball
• Dumbbell Push Press
• Row

Benchmark Notes

This workout consists of 6 rounds of 100m row, 15 DB push press (50/35), and 20 wall balls (20/14). I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown per round (fresh state): - 100m Row: 18-22 seconds (shorter distance, higher stroke rate) - 15 DB Push Press (50/35): 30-45 seconds (2-3 sec per rep, moderate load) - 20 Wall Balls (20/14): 40-60 seconds (2-3 sec per rep) - Transitions: 5-10 seconds between movements Round 1 (fresh): 93-137 seconds Rounds 2-3: Apply 1.1-1.2x fatigue multiplier = 102-164 seconds per round Rounds 4-5: Apply 1.2-1.3x fatigue multiplier = 112-178 seconds per round Round 6: Apply 1.3-1.5x fatigue multiplier = 121-206 seconds Fatigue considerations: - Rowing after wall balls creates significant leg fatigue carryover - DB push press after rowing affects grip and shoulders - Wall balls maintain consistent demand but accumulate leg/core fatigue - Set breaking likely on push press (3-5 rep sets) and wall balls (5-10 rep sets) in later rounds Total time calculation: Elite (L10): 420 seconds (7:00) - minimal set breaking, efficient transitions Advanced (L5): 660 seconds (11:00) - moderate set breaking, standard transitions Novice (L1): 1080 seconds (18:00) - significant set breaking, longer transitions This workout is similar to Kelly benchmark (5 rounds: 400m run, 30 box jump, 30 wall ball) but with shorter cardio, fewer wall balls, and added DB push press. Kelly L10 times are 930-1050 seconds for 5 rounds, so scaling down for 6 shorter rounds with similar total volume suggests our L10 target of 420 seconds is appropriate. Final targets: L10: 420s (7:00), L5: 660s (11:00), L1: 1080s (18:00)

Modality Profile

Row is monostructural cardio (M), while Dumbbell Push Press and Wall Ball are both external load movements (W). With 1 M movement and 2 W movements, the breakdown is approximately 33% M and 67% W.