Workout Description

Why This Workout Is Hard

This workout combines high-volume rowing (4500m/3600m total) with skill-based double unders and moderate wall balls in a continuous format. The descending ladder creates minimal rest between rounds, causing significant aerobic fatigue accumulation. Double unders become increasingly difficult as breathing becomes labored from rowing, and wall balls compound leg fatigue. The 20-25 minute duration with continuous work and movement interference pushes this into Hard territory for average athletes.

Benchmark Times for Row, DUs, WBs

• Elite: <16:30
• Advanced: 18:00-19:30
• Intermediate: 21:00-22:30
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three descending rounds of rowing creates significant cardiovascular demand, with minimal rest between movements testing aerobic capacity throughout.
• Stamina (7/10): High volume of double unders and wall balls across multiple rounds will challenge muscular endurance, especially shoulders and legs.
• Power (6/10): Double unders are explosive and wall balls require power from squat to overhead throw, creating moderate power demands.
• Speed (5/10): Descending ladder format encourages faster cycling as rounds get shorter, with transitions between three distinct movement patterns.
• Flexibility (4/10): Wall balls demand good squat mobility and overhead range of motion, while double unders require basic coordination flexibility.
• Strength (3/10): Wall balls require moderate strength but primarily test strength endurance rather than maximal force production capabilities.

Movements

• Row
• Double-Under
• Wall Ball

Benchmark Notes

This workout is a descending ladder with rowing, double unders, and wall balls. I'll analyze each round with fatigue accumulation. Round 1 (2000m/1600m Row + 60 DU + 40 WB): - 2000m row: 390-420 sec (elite), 450-480 sec (intermediate), 510-540 sec (novice) - 60 double unders: 30-35 sec (elite), 45-60 sec (intermediate), 90-120 sec (novice) - 40 wall balls: 80-100 sec (elite), 120-140 sec (intermediate), 160-200 sec (novice) - Transitions: 10-15 sec total Round 1 total: 510-570 sec (elite), 625-695 sec (intermediate), 770-875 sec (novice) Round 2 (1500m/1200m Row + 40 DU + 30 WB) with 1.1-1.2x fatigue: - 1500m row: 295-315 sec base × 1.15 = 340-365 sec (elite), 405-435 sec (intermediate), 465-495 sec (novice) - 40 double unders: 20-25 sec base × 1.15 = 25-30 sec (elite), 35-45 sec (intermediate), 70-90 sec (novice) - 30 wall balls: 60-75 sec base × 1.15 = 70-85 sec (elite), 105-125 sec (intermediate), 140-170 sec (novice) - Transitions: 10-15 sec Round 2 total: 445-495 sec (elite), 555-620 sec (intermediate), 685-770 sec (novice) Round 3 (1000m/800m Row + 30 DU + 15 WB) with 1.2-1.3x fatigue: - 1000m row: 195-210 sec base × 1.25 = 245-265 sec (elite), 290-315 sec (intermediate), 335-360 sec (novice) - 30 double unders: 15-18 sec base × 1.25 = 20-25 sec (elite), 30-40 sec (intermediate), 55-75 sec (novice) - 15 wall balls: 30-38 sec base × 1.25 = 40-50 sec (elite), 60-75 sec (intermediate), 85-105 sec (novice) - Transitions: 10-15 sec Round 3 total: 315-355 sec (elite), 390-445 sec (intermediate), 485-555 sec (novice) Total workout time: - Elite (L9-L10): 1270-1420 sec (21:10-23:40) - Intermediate (L5-L6): 1570-1760 sec (26:10-29:20) - Novice (L1-L2): 1940-2200 sec (32:20-36:40) This workout combines significant rowing volume (4500m/3600m total) with skill-based double unders and metabolic wall balls. The closest anchor is Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) with L10 at 930-1050 sec, but this workout has much more volume with longer rowing distances, making it substantially longer. The total rowing distance alone would take elite athletes 8-9 minutes, plus the gymnastics work and fatigue accumulation. Final targets: L10: 990 sec (16:30), L5: 1350 sec (22:30), L1: 1980 sec (33:00)

Modality Profile

Three movements across all modalities: Double-Under (Gymnastics - bodyweight coordination skill), Row (Monostructural - cyclical cardio), Wall Ball (Weightlifting - external load movement). Equal distribution with slight emphasis on Weightlifting.