Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable strength elements. The 400m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. Toes-to-rings are accessible for most athletes, and 20 wall balls (20/14) represent moderate loading. The 5-round structure creates good volume without being overwhelming. Most average CrossFitters can complete this as prescribed, though they'll feel appropriately challenged by round 4-5 as grip and legs accumulate fatigue.

Benchmark Times for WOD

• Elite: <15:30
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls and toes through rings combined with running creates substantial muscular endurance demands across multiple muscle groups.
• Endurance (7/10): Five rounds of 400m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (6/10): Toes through rings require significant shoulder mobility and hip flexion, while wall balls demand overhead and squat mobility.
• Speed (6/10): For-time format with multiple rounds demands efficient transitions and consistent pacing to minimize total time while managing fatigue.
• Strength (4/10): Wall balls require moderate strength with 20/14lb medicine ball, while toes through rings demand upper body and core strength.
• Power (3/10): Wall balls have some explosive component from squat to throw, but overall workout emphasizes endurance over power output.

Movements

• Wall Ball
• Toes-to-Bar
• Run

Benchmark Notes

This workout is nearly identical to the Kelly benchmark (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14), with the only difference being 10 Toes through Rings instead of 30 box jumps. Using Kelly as the primary anchor: L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Movement breakdown per round: 400m run takes 75-120 sec depending on level, 10 toes through rings at 2-3 sec per rep = 20-30 sec, 20 wall balls at 2-3 sec per rep = 40-60 sec. Fresh round time: 135-210 sec. With 5 rounds, fatigue multipliers apply: rounds 1-2 at 1.0x, rounds 3-4 at 1.1-1.2x, round 5 at 1.2-1.3x. Toes through rings are significantly faster than 30 box jumps (which would take 45-60 sec), saving approximately 25-30 seconds per round, or 125-150 seconds total. This makes the workout about 10-15% faster than Kelly. Adjusting Kelly anchors downward: L10: 930 sec (15:30), L5: 1380 sec (23:00), L1: 2100 sec (35:00). The levels progress smoothly with larger gaps at lower levels reflecting the exponential nature of fitness degradation. Final targets - L10: 930 sec, L5: 1380 sec, L1: 2100 sec.

Modality Profile

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