Workout Description

Why This Workout Is Hard

This workout combines significant volume (6 rounds) with continuous movement patterns that create cumulative fatigue. The 700m runs and 400m rows demand sustained aerobic output while wall balls and renegade rows tax the shoulders and core progressively. With minimal rest between movements and rounds, fatigue accumulation becomes the primary limiting factor. Most athletes will need 35-45 minutes, requiring multiple breaks and potentially scaling weights.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Six rounds of running and rowing with minimal rest creates massive cardiovascular demand, testing aerobic capacity throughout the entire workout.
• Stamina (8/10): High volume wall balls and renegade rows across six rounds will severely test upper body and leg muscular endurance capabilities.
• Speed (6/10): Efficient transitions between four different movements and maintaining pace across six rounds requires good cycling speed and pacing strategy.
• Strength (4/10): Moderate loads on wall balls and renegade rows require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Wall balls demand overhead mobility and squat depth, while renegade rows require core stability and shoulder range of motion.
• Power (3/10): Wall balls require some explosive hip extension, but the high volume format reduces pure power output demands significantly.

Movements

• Run
• Wall Ball
• Row
• Renegade Row

Benchmark Notes

This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball), which serves as my primary anchor. Kelly has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout has 6 rounds instead of 5 (+20% volume) and substitutes more challenging movements: 400m row and 20 alternating renegade rows instead of 30 box jumps. Movement breakdown per round: 700m run (120-180 sec fresh), 20 wall balls (40-60 sec fresh), 400m row (75-120 sec fresh), 20 alternating renegade rows (40-80 sec fresh). Fresh round total: 275-440 sec. With 6 rounds, fatigue multipliers apply: rounds 1-2 at 1.0x, rounds 3-4 at 1.15x, rounds 5-6 at 1.3x. Transitions between movements add 5-15 sec per transition (3 per round). Total estimated time: Elite 1080-1200 sec (18-20 min), Average 1440-1680 sec (24-28 min), Novice 1950-2100 sec (32.5-35 min). The renegade rows create significant grip fatigue affecting wall balls, and the rowing after running creates additional leg fatigue. This justifies times approximately 15-20% slower than Kelly despite similar structure. Final targets: L10: 1080-1200 sec, L5: 1440-1680 sec, L1: 1950-2100 sec.

Modality Profile

4 movements total: Run and Row are monostructural (50%), Wall Ball is weightlifting (25%), and Renegade Row is gymnastics bodyweight movement (25%)