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 some burn but isn't 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, DB push press has power component, rowing requires power application per stroke.
• Speed (6/10): Six rounds format encourages fast transitions and quick cycling through movements to maintain intensity and minimize time.
• Strength (4/10): Moderate dumbbell loads and wall ball weight provide some strength demand, but not maximal force production focus.
• Flexibility (3/10): Wall balls require overhead mobility and squat depth, DB push press needs shoulder flexibility, but not extreme ranges.

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 movement by movement with fatigue considerations. Movement Analysis: - 100m Row: ~18-25 sec fresh (shorter distance, quick transitions) - 15 DB Push Press (50/35): ~30-45 sec fresh (2-3 sec per rep) - 20 Wall Balls (20/14): ~40-60 sec fresh (2-3 sec per rep) Round-by-Round Breakdown: Round 1 (fresh): Row 20s + Push Press 32s + Wall Balls 42s + transitions 6s = 100s Round 2: Row 21s + Push Press 34s + Wall Balls 45s + transitions 6s = 106s Round 3: Row 22s + Push Press 36s + Wall Balls 48s + transitions 6s = 112s Round 4: Row 24s + Push Press 39s + Wall Balls 52s + transitions 6s = 121s Round 5: Row 26s + Push Press 42s + Wall Balls 56s + transitions 6s = 130s Round 6: Row 28s + Push Press 45s + Wall Balls 60s + transitions 6s = 139s Total for elite athlete: ~708 seconds (11:48) Fatigue Considerations: - Shoulder fatigue from push press affects wall balls significantly (+20-30%) - Grip fatigue from rowing affects DB handling - Leg drive compromised in later rounds - Set breaking becomes necessary: wall balls in sets of 10-8-2, push press in sets of 8-4-3 This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) but with shorter cardio and upper body emphasis. Kelly anchors: L10 930-1050s, L5 1260-1440s, L1 1800-2100s. Our workout is shorter with 100m row vs 400m run, and fewer total reps (90 vs 150 per movement), so I'm scaling down proportionally by about 35-40%. Adjusted benchmarks: L10: 420-480 seconds (7:00-8:00) L5: 600-660 seconds (10:00-11:00) L1: 1020-1080 seconds (17:00-18:00) Final targets - L10: 450s, L5: 630s, L1: 1050s

Modality Profile

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