Workout Description

Why This Workout Is Hard

This workout creates significant fatigue accumulation through continuous work with minimal rest. The 1K row pre-fatigues the legs and lungs before 100 wall balls and 50 toes-to-bar, then demands another 1K row when already exhausted. The combination of high volume bodyweight movements sandwiched between two aerobic pieces creates multiple limiting factors (grip, shoulders, legs, cardiovascular) hitting simultaneously over 20-25 minutes of sustained effort.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-21:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 1K rows bookending five rounds creates significant cardiovascular demand, testing aerobic capacity throughout the extended workout duration.
• Stamina (7/10): High volume wall balls and toes to bar will challenge upper body and core muscular endurance, especially with grip fatigue accumulation.
• Flexibility (6/10): Toes to bar requires significant shoulder and hip flexibility, while wall balls demand good overhead and squat mobility throughout high volume.
• Speed (5/10): Maintaining consistent pace across rowing segments and efficient transitions between movements becomes crucial as fatigue accumulates over rounds.
• Power (4/10): Wall balls are moderately explosive while toes to bar requires some hip drive, but rowing is more steady-state than explosive.
• Strength (3/10): Wall balls require moderate load strength while toes to bar demands relative strength, but neither tests maximal force production.

Movements

• Wall Ball
• Toes-to-Bar
• Row

Benchmark Notes

This workout consists of 1K row + 5 rounds of 20 wall balls (20/14) + 10 toes-to-bar + 1K row. I'll use Kelly as the primary anchor since it's the closest match (5 rounds: 400m run, 30 box jump, 30 wall ball), then adjust for the different structure and movements. Movement breakdown: - 1K Row (opening): Elite 195-210 sec, Intermediate 240-270 sec, Recreational 300-360 sec - Wall Ball (20 reps per round): Fresh 2-2.5 sec/rep = 40-50 sec per round - Toes-to-Bar (10 reps per round): Fresh 1.5-2.5 sec/rep = 15-25 sec per round - 1K Row (closing): Significantly slower due to fatigue Round-by-round with fatigue: Round 1: Wall balls 40 sec + T2B 15 sec + transition 5 sec = 60 sec Round 2: Wall balls 44 sec + T2B 17 sec + transition 5 sec = 66 sec Round 3: Wall balls 48 sec + T2B 19 sec + transition 5 sec = 72 sec Round 4: Wall balls 52 sec + T2B 21 sec + transition 5 sec = 78 sec Round 5: Wall balls 56 sec + T2B 23 sec + transition 5 sec = 84 sec Total middle section: 360 sec for elite Closing 1K row with significant fatigue: 270-300 sec (40-50% slower than opening) Total elite time: 210 + 360 + 285 = 855 sec Comparing to Kelly anchor (930-1050 sec for L10 male), this workout should be slightly faster due to fewer total reps (120 vs 150 per round in Kelly) and no running. Adjusting Kelly's L10 down by about 15%: 930 × 0.85 = 790 sec, which aligns well with my calculation. Using Kelly as base and scaling: L10: 720-840 sec (vs Kelly 930-1050) L5: 1260 sec (vs Kelly 1260-1440) L1: 1980 sec (vs Kelly 1800-2100) Final targets - L10: 720-840 sec, L5: 1260 sec, L1: 1980 sec

Modality Profile

Three movements across all modalities: Row (monostructural cardio), Wall Ball (weightlifting with external load), and Toes-to-Bar (gymnastics bodyweight movement). Equal distribution with slight rounding to W.