Workout Description
5 Rounds for Time
440 meter Row
10 Box Jumps (30/24 in)
10 Deadlifts (275/185 lb)
10 Wall Ball Shots (30/20 lb, 10/9 ft)
Why This Workout Is Hard
The 275/185lb deadlifts are substantial weights that become increasingly challenging after the rowing and box jumps tax the posterior chain. The 440m row is long enough to elevate heart rate significantly but short enough to push intensity. While individual elements aren't extreme, the combination creates cumulative fatigue over 5 rounds with no built-in rest. Most average CrossFitters will need to break up the deadlifts in later rounds.
Benchmark Times for Kelly Brown
- Elite: <14:00
- Advanced: 15:00-16:00
- Intermediate: 18:00-20:00
- Beginner: >30:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Five rounds of rowing combined with compound movements creates significant cardiovascular demand. The 440m row distance particularly challenges aerobic capacity between strength elements.
- Power (8/10): Box jumps demand explosive hip extension, while power output is crucial for rowing splits and throwing wall balls to target.
- Stamina (7/10): Multiple rounds of moderate-rep movements with heavy loads tests muscular endurance, especially in posterior chain and legs across deadlifts and wall balls.
- Strength (7/10): Heavy deadlifts at 275/185 represent significant strength demands, while other movements add cumulative loading stress across rounds.
- Flexibility (6/10): Deep hip flexion for box jumps, hip hinge for deadlifts, and overhead mobility for wall balls require good range of motion.
- Speed (5/10): Moderate cycle rates needed for rowing and wall balls, with careful pacing required due to heavy deadlifts and total volume.
Movements
- Wall Ball
- Deadlift
- Box Jump
- Row
Scaling Options
Row: Reduce to 350m or substitute 400m run
Box Jump: Step-ups or lower height to 24/20"
Deadlift: Scale to 185/135 or 60-65% of 1RM
Wall Ball: Reduce to 20/14lb ball and 9/8ft target
Volume Option: Reduce to 4 rounds or 8-8-8 reps
Time Cap: 25 minutes
Scaling Explanation
Scale if unable to maintain proper deadlift form when fatigued or if unable to perform 15+ unbroken wall balls. Priority is maintaining intensity while moving safely through full range of motion. Athletes should be able to complete each round in 3-4 minutes with brief rest periods. Target completion time is 15-20 minutes - scale load/volume if estimated time exceeds 25 minutes. Form deterioration on deadlifts or excessive rest periods are key indicators that scaling is needed.
Intended Stimulus
Moderate-length glycolytic workout (15-20 minutes) with significant oxidative component. Primary focus is maintaining power output across multiple modalities while managing cumulative fatigue. The heavy deadlift creates a strength-endurance challenge that tests both metabolic conditioning and force production under fatigue.
Coach Insight
Row at a sustainable 26-28 spm pace - aim for consistent 1:45-2:00/500m splits. Break deadlifts into sets of 5-5 or 4-3-3 early to preserve grip strength. Quick singles on box jumps are safer than trying to cycle them when fatigued. Keep wall balls unbroken if possible - establish rhythm with breath. Rest 10-15 seconds between movements rather than longer breaks between rounds. Most athletes break down in rounds 4-5 - plan for this by being conservative in rounds 1-2.
Benchmark Notes
This workout is most similar to DT and Kelly in structure and duration. Analysis breakdown:
Per Round:
- 440m Row: ~90s fresh, scaling up with fatigue
- 10 Box Jumps (30/24"): ~25s including transitions
- 10 Deadlifts (275/185): ~35s with heavier load than typical
- 10 Wall Balls: ~30s
- Transitions between movements: ~15s total
Round progression with fatigue:
R1: 195s (fresh)
R2: 215s (1.1x fatigue)
R3: 235s (1.2x fatigue)
R4: 255s (1.3x fatigue)
R5: 275s (1.4x fatigue)
Total for elite (L10) = ~1175s (~19:35)
Compared to Kelly (5 rounds with 400m runs), this has slightly shorter cardio portions but heavier loading on deadlifts. Using Kelly's L10 anchor (15:30-17:30) and adjusting up ~15% for the heavy deadlifts.
Final targets:
Men:
L10: 14:00-15:00
L5: 20:00-22:00
L1: 30:00-32:00
Women:
L10: 16:00-17:00
L5: 23:00-25:00
L1: 35:00-37:00
Modality Profile
Row (M), Box Jump (G), Deadlift (W), Wall Ball (W) - 4 total movements: 1 Gymnastics (Box Jump), 1 Monostructural (Row), 2 Weightlifting (Deadlift, Wall Ball). Percentages rounded to nearest multiple of 5.
Similar Workouts to Kelly Brown
If you enjoy Kelly Brown, you might also like these similar CrossFit WODs:
- Paul Beyer (84% similar) - 6 Rounds for Time
5 Power Cleans (135/95 lb)
10 Push Presses (135/95 lb)
15 Hand Release Push-Ups
20...
- McFlurry (84% similar) - For Time
400 meter Run
21 Cleans (185/135 lb)
21 Pull-Ups
400 meter Run
15 Dumbbell Thrusters (50/35...
- Sneaky Anna (83% similar) - AMRAP in 20 minutes
4 Double Kettlebell Half Snatches (2x16/12 kg)
4 Burpees
4 Double Kettlebell Dea...
- Karl Joseph (83% similar) - 21-15-9 Reps for Time
Push Presses (135/95 lb)
30 Box Jumps (24/20 in)
Overhead Squats (135/95 lb)...
- Assault Gladiator (83% similar) - 3 Rounds for Time
21 calorie Assault Air Bike
18 Overhead Walking Lunges (45/25/ plate)
15 Box Jumps...
- The 2020 (83% similar) - AMRAP in 20 minutes
20 Wall Ball Shots (20/14 lb)
20 American Kettlebell Swings (53/35 lb)
20 Box Ju...
- The General (83% similar) - 5 Rounds for Time
35 calorie Row
5 Deadlifts (185/125 lb)
3 Power Cleans (185/125 lb)...
- The Six (83% similar) - 6 Rounds for Time
600 meter Run
6 Power Cleans (80/50 kg)
6 Box Jumps (30/24 in)
6 Kettlebell Swings...
These WODs similar to Kelly Brown share comparable training demands, time domains, and movement patterns.
