Workout Description

Why This Workout Is Medium

This workout combines basic movements at moderate volume with built-in rest during the 400m runs. While the wall balls and burpees create some cardio fatigue, the push-ups are manageable at 12 reps. The run breaks up the workout, allowing partial recovery between rounds. Most CrossFitters can complete this as prescribed in 15-20 minutes without scaling.

Benchmark Times for Sonny

• 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:

• Endurance (7/10): The 400m runs combined with continuous bodyweight movements create significant cardiovascular demand across three rounds, with minimal built-in rest periods.
• Stamina (6/10): Moderate volume of wall balls, push-ups, and burpees challenges local muscular endurance, especially in shoulders and legs across multiple rounds.
• Speed (6/10): Quick transitions between movements and maintaining pace on runs are crucial. Burpees and wall balls benefit from efficient cycling.
• Flexibility (4/10): Wall balls require overhead mobility, while burpees and push-ups demand moderate hip and shoulder range of motion.
• Power (4/10): Wall balls require explosive hip and shoulder extension, while burpees have a jumping component. Running and push-ups are less power-focused.
• Strength (3/10): Wall balls provide some loading stimulus, but movements are primarily bodyweight-focused with submaximal force requirements.

Movements

• Run
• Wall Ball
• Push-Up
• Burpee

Scaling Options

Run: Reduce to 200m or substitute row/bike. Wall Balls: Reduce weight to 4/3kg or lower target height. Push-ups: Elevate hands on box/bench or perform from knees. Burpees: Step back instead of jumping, remove push-up portion. Volume options: Reduce to 2 rounds, or scale reps to 12 wall balls, 8 push-ups, 10 burpees. For beginners, consider 10-minute time cap with 'rounds completed' scoring.

Scaling Explanation

Scale if unable to perform 5+ strict push-ups, maintain proper wall ball form for 10+ reps, or complete 400m run under 2:30. Priority is maintaining consistent movement standards and steady work rate throughout all rounds. Athletes should finish between 12-18 minutes while keeping heart rate below 90% max. Scale load/volume if breaks exceed 20 seconds or form deteriorates significantly. Goal is steady, sustainable effort rather than all-out sprint.

Intended Stimulus

Moderate-length metabolic conditioning workout targeting the glycolytic and oxidative energy systems, typically lasting 12-18 minutes. The combination of monostructural cardio and bodyweight movements creates a sustained elevated heart rate with brief recovery windows during transitions. Primary challenge is maintaining consistent output across all three rounds while managing breathing and muscle fatigue.

Coach Insight

Break the run into 100m segments mentally and maintain an aggressive but sustainable pace. For wall balls, establish a consistent rhythm - breathe at the bottom, exhale forcefully on the throw. Break push-ups before form deteriorates (sets of 4-6 recommended). On burpees, focus on efficiency over speed - stand fully before dropping down. Most athletes slow significantly in round 3, so avoid redlining in round 1. Target even round times with no more than 60-90 seconds variance between fastest and slowest round.

Benchmark Notes

This workout is most similar to Helen (3 rounds of running + 2 movements) but with slightly less volume. Analysis: Per Round Breakdown (L5 athlete): - 400m Run: 90-100s (fresh) → 95s, 105s, 115s with fatigue - 16 Wall Balls: 16 × 2.5s = 40s → 45s, 50s, 55s with fatigue - 12 Push-Ups: 12 × 1.5s = 18s → 20s, 25s, 30s with fatigue - 14 Burpees: 14 × 3.5s = 49s → 55s, 65s, 75s with fatigue - Transitions: ~15s between movements × 3 = 45s total Total L5 time: ~600s (10:00) Compared to Helen anchor (L5 = 630-690s male), this should be about 10% faster due to: - Slightly shorter total work volume - Wall balls easier than KB swings - Push-ups easier than pull-ups Final targets (M/F): L10: 6:00/7:00 L5: 10:00/11:00 L1: 18:00/19:00 Adjusted other levels proportionally between these anchors with 12-15% spreads.

Modality Profile

Run (M), Wall Ball (W), Push-Up (G), Burpee (G). Total 4 movements: 2 gymnastics (Push-Up, Burpee), 1 monostructural (Run), 1 weightlifting (Wall Ball). 2/4=25% G, 1/4=25% M, 1/4=25% W, rounded to nearest 10%.

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