Workout Description

Why This Workout Is Medium

This is a classic triplet with moderate volume and manageable loads. The 400m runs provide natural recovery between strength elements, preventing excessive fatigue accumulation. Wall balls at 20/14 are light-moderate for most athletes, and 12 pull-ups per round is reasonable volume. The combination creates steady work without overwhelming any single energy system or movement pattern. Most average CrossFitters can complete as prescribed with appropriate pacing.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls and pull-ups across three rounds will heavily tax upper body and leg muscular endurance, especially with accumulated fatigue.
• Endurance (7/10): Three rounds of 400m runs with bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (6/10): For-time format demands quick transitions between movements and maintaining pace across three rounds to minimize total time.
• Power (5/10): Wall balls are inherently explosive from squat to overhead throw, while pull-ups require some power for efficient cycling.
• Strength (4/10): Wall balls with 20/14lb medicine ball and bodyweight pull-ups require moderate strength but not maximal force production.
• Flexibility (3/10): Wall balls demand overhead mobility and squat depth, while pull-ups require shoulder flexibility for full range of motion.

Movements

• Wall Ball
• Run
• Pull-Up

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 kettlebell swing 53/35, 12 pull-up) but with 25 wall balls instead of 21 kettlebell swings. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec depending on level, 25 wall balls at 2-3 sec per rep = 50-75 sec fresh, 12 pull-ups at 1-2 sec per rep = 12-24 sec fresh. Round 1 (fresh): Run 75-120s + Wall balls 50-75s + Pull-ups 12-24s + transitions 10-20s = 147-239s. Round 2 (1.1x fatigue): Run 83-132s + Wall balls 55-83s + Pull-ups 13-26s + transitions 11-22s = 162-263s. Round 3 (1.2x fatigue): Run 90-144s + Wall balls 60-90s + Pull-ups 14-29s + transitions 12-24s = 176-287s. Total estimated range: Elite 485s, Advanced 550s, Intermediate 650s, Novice 789s. Wall balls are slightly more taxing than kettlebell swings due to overhead component and higher rep count (25 vs 21), so I'm adjusting Helen times upward by about 10-15%. Final benchmarks: L10: 360s, L5: 600s, L1: 1080s.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Wall Ball (weighted external load), Pull-Up (bodyweight gymnastics). Equal distribution with slight rounding to Wall Ball's weightlifting category.