Workout Description

Why This Workout Is Medium

A simple, low-skill couplet that challenges the engine for a full 15 minutes. Loads and heights are accessible, but sustained output and accumulating fatigue make it demanding. Performance hinges on aerobic pacing, repeatable wall-ball sets, and efficient rowing rather than heavy lifting or high-skill gymnastics. Intermediates will see 5–8 rounds; advanced athletes 8–10.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Fifteen minutes of cyclical work rewards aerobic capacity. Successful athletes maintain a steady heart rate, breathe rhythmically, and avoid redlining, using smooth transitions and sustainable row pacing to keep moving without extended rests.
• Stamina (8/10): High repetition wall balls demand leg and shoulder endurance while the row taxes posterior chain repeatedly. The challenge is sustaining repeatable sets across many rounds with minimal deterioration in mechanics or cycle time.
• Speed (5/10): Athletes benefit from quick, efficient cycle rates and crisp transitions, but must avoid unsustainable sprinting. Smooth, repeatable movement speed over time is more valuable than short bursts.
• Power (4/10): Wall balls involve repeated hip drive and explosive extension, but the long duration moderates pure power demands. Rowing benefits from crisp, powerful strokes without sprint-level intensity for most of the workout.
• Strength (2/10): Strength is not the limiter; loads are light-to-moderate and bodyweight standards are basic. Most athletes can perform the movements as prescribed, and output is governed by capacity rather than maximal force production.
• Flexibility (1/10): Requires standard squat depth and overhead reach to a target. No extreme ranges or contortion-like positions. Good ankle/hip mobility helps consistency, but lack of extreme flexibility won’t cap performance.

Scaling Options

Scale to: Lighter ball (14/10 or 10/6 lb) • Lower target to 9/8 ft • Reduce row to 15/12 calories or substitute 15/12 cal Bike

Scaling Explanation

These options reduce load, skill, and output while preserving the steady, cyclical couplet so athletes keep moving continuously with similar pacing and stimulus.

Intended Stimulus

A steady cardio grind at an uncomfortable but sustainable pace. Settle in early, breathe rhythmically, and keep breaks microscopic. Wall balls should be unbroken or with one fast split, and the row should feel like 70–80% effort. Success comes from consistent cadence, clean transitions, and never letting the heart rate spike uncontrollably.

Coach Insight

Pace the first 3 minutes conservatively, then lock into a repeatable split for the row and a planned wall-ball set strategy. Your one big tip: Break wall balls early and consistently (e.g., 10/9) with 2–3 deep breaths between. Avoid blasting the opening row, missing squat depth or target height, and taking long chalk breaks—momentum matters.

Benchmark Notes

Score is total reps. Each round is 38 reps (19 wall balls + 19 cals). Beginners aim for 2–4 rounds (76–152). Intermediates target 5–7 rounds (190–266). Advanced athletes hit 8–10 rounds (304–380). Higher scores come from steady pacing, short breaks, and efficient rowing strokes.

Modality Profile

Half or slightly more of each round is on the rower (monostructural) with the remainder on wall balls (weightlifting due to external load). No gymnastics components are present. Because the row typically takes longer per round, monostructural slightly outweighs weightlifting.

Similar Workouts to Open 19.1

If you enjoy Open 19.1, you might also like these similar CrossFit WODs:

• Push & Pull (91% similar) - For time: 5 rounds of: 20 calorie Assault Air Bike 15 Sumo Deadlift High-Pull (95/65 lb) 10 Push Pre...
• FF Alex Graham (90% similar) - 3 Rounds for Total Reps in 15 minutes 1 minute Dumbbell Front Squat + Curl + Strict Press Complexes ...
• Assault Uptempo (90% similar) - 5 Rounds for Time 15 Sumo Deadlift High-Pulls (95/65 lb) 30 calorie Assault Air Bike 45 AbMat Sit-Up...
• Dale Jaynes (89% similar) - For Time 400 meter Run 21 Kettlebell Swings (24/16 kg) 21 Wall Ball Shots (20/14 lb) 400 meter Run ...
• The Long Haul (89% similar) - 3 Rounds for Time 50 calorie Assault Air Bike 50 Wall Ball Shots (20/14 lb)...
• Assault Rapid-Fire (89% similar) - 5 Rounds for Time 5 Renegade Rows (65/35 lb) 10 Dumbbell Lunges (65/35 lb) 5 Half-Kneeling Presses (...
• Hope (88% similar) - 3 Rounds For Total Reps in 17 minutes 1 minute Burpees 1 minute Power Snatches (75/55 lb) 1 minute B...
• Assault Insanity (88% similar) - 5 Rounds for Time 10 Sumo Deadlift High-Pulls (95/65 lb) 10 Push Presses (95/65 lb) 10 Barbell Lunge...

These WODs similar to Open 19.1 share comparable training demands, time domains, and movement patterns.