Workout Description

Why This Workout Is Hard

The 1500m row creates significant leg and cardiovascular fatigue before entering 10 continuous rounds of wall balls and toes-to-bar with no programmed rest. Wall balls after rowing will be brutal on already-fatigued legs, while T2B demands grip and core strength that deteriorates rapidly. The 35 goblet squats finale on exhausted legs pushes this into hard territory - most athletes will need extended breaks during the middle rounds.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume wall balls, toes to bar, and goblet squats will severely test upper body and core muscular endurance.
• Endurance (8/10): The 1500m row plus 10 rounds of continuous work creates significant cardiovascular demand with minimal rest opportunities.
• Flexibility (6/10): Toes to bar demands significant shoulder and hip flexibility, while goblet squats require ankle and hip mobility.
• Speed (5/10): Maintaining consistent cycling speed through fatigue becomes crucial, especially on the grip-intensive toes to bar movements.
• Strength (4/10): Moderate loading with 20/14 lb wall balls and 70/53 lb goblet squats requires decent strength but not maximal.
• Power (3/10): Wall balls require some explosive hip drive, but the high volume shifts focus toward endurance over power output.

Movements

• Wall Ball
• Goblet Squat
• Toes-to-Bar
• Row

Benchmark Notes

This workout combines a 1500m row with 10 rounds of wall balls and toes-to-bar, finishing with 35 goblet squats. I'll analyze each component: 1500m Row: Elite athletes complete this in 270-300 seconds, intermediates in 330-360 seconds, beginners in 420-480 seconds. 10 Rounds of Wall Balls (20/14) + Toes-to-Bar (6 reps each): Wall balls take 2-3 seconds per rep when fresh, toes-to-bar take 1.5-2.5 seconds per rep. With 10 wall balls and 6 toes-to-bar per round (16 total reps), fresh time would be 32-48 seconds per round. However, significant fatigue accumulates: - Rounds 1-3: 1.0x multiplier = 32-48 sec/round - Rounds 4-6: 1.2x multiplier = 38-58 sec/round - Rounds 7-10: 1.4x multiplier = 45-67 sec/round Total for 10 rounds: Elite 380-450 seconds, Intermediate 480-600 seconds, Beginner 650-800 seconds. 35 Goblet Squats (70/53): These are essentially weighted air squats. Fresh time would be 1.5-2 seconds per rep, but after the previous work, fatigue increases this to 2-3 seconds per rep. Total time: Elite 70-90 seconds, Intermediate 90-120 seconds, Beginner 120-150 seconds. Transition times between movements add approximately 30-60 seconds total across the workout. This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 times of 930-1050 seconds. However, this workout has a longer monostructural piece (1500m row vs 2000m total running), more rounds of wall balls (100 vs 150), plus toes-to-bar and goblet squats. The total volume and complexity suggest times approximately 20-30% longer than Kelly. Final targets: L10: 840-900 seconds (14:00-15:00), L5: 1320-1380 seconds (22:00-23:00), L1: 1980-2040 seconds (33:00-34:00)

Modality Profile

Row (M), Wall Ball (W), Toes-to-Bar (G), Goblet Squat (W). Two weightlifting movements (50%), one gymnastics (25%), one monostructural (25%).