Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with bodyweight strength movements across 4 rounds. The 400m runs provide natural recovery between strength elements, preventing excessive fatigue accumulation. Wall walks are challenging but only 6 reps, while jumping lunges are basic. The combination creates steady work without overwhelming any single energy system or movement pattern, making it accessible to average CrossFitters while still providing a solid challenge.

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): Wall walks heavily tax shoulder and core stamina, while jumping lunges challenge leg endurance across multiple rounds with minimal rest.
• Endurance (7/10): Four rounds of 400m runs with bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Flexibility (6/10): Wall walks demand significant shoulder and thoracic mobility, while lunges require hip flexor and ankle flexibility for proper positioning.
• Speed (6/10): Running portions demand speed endurance, while efficient transitions between movements and quick wall walk execution affect overall time.
• Power (5/10): Jumping lunges are explosive by nature, requiring power production from legs, while wall walks involve some dynamic pushing movements.
• Strength (4/10): Wall walks require moderate upper body and core strength, while jumping lunges demand functional leg strength against bodyweight resistance.

Movements

• Run
• Wall Walk
• Jumping Lunge

Benchmark Notes

This workout consists of 4 rounds of 400m run, 6 wall walks, and 12 jumping alternating lunges. I'll analyze this using Helen as the primary anchor, which has 3 rounds of 400m run plus other movements. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec fresh, wall walks are complex gymnastics movements taking 8-12 sec each (48-72 sec for 6), jumping alternating lunges take 1.5-2 sec each (18-24 sec for 12). Fresh round estimate: 141-216 sec. With 4 rounds vs Helen's 3, this workout has 33% more volume. Fatigue multipliers: Round 1 (1.0x): 141-216 sec, Round 2 (1.1x): 155-238 sec, Round 3 (1.2x): 169-259 sec, Round 4 (1.3x): 183-281 sec. Total: 648-994 sec. Adding transitions (3-5 sec between movements, 15-30 sec between rounds): +60-120 sec. Final estimate: 708-1114 sec. Scaling from Helen with +33% volume adjustment: L10 becomes 600-680 sec, L5 becomes 840-920 sec, L1 becomes 1200-1440 sec. However, wall walks are more technical than kettlebell swings and create significant shoulder fatigue affecting the runs. Adjusting for this complexity: L10: 420-480 sec, L5: 660 sec, L1: 1080 sec.

Modality Profile

Run is monostructural cardio (M), while Wall Walk and Jumping Lunge are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.