Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable movements for the average CrossFitter. The 500m row provides a cardiovascular challenge but allows some recovery between rounds. Wall balls at standard weight (20/14) and push-ups are fundamental movements most can handle. The three-round structure creates fatigue accumulation without being overwhelming. Total time around 12-15 minutes keeps intensity high but sustainable. No complex skills or heavy loading that would push difficulty higher.

Benchmark Times for WOD

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls and push-ups across three rounds will heavily tax upper body and leg muscular endurance capacity.
• Endurance (7/10): Three rounds of continuous work with rowing and high-rep movements creates significant cardiovascular demand and aerobic stress throughout.
• Speed (6/10): Fast transitions between movements and maintaining rowing pace while managing fatigue from wall balls and push-ups is crucial.
• Flexibility (4/10): Wall balls demand good hip and shoulder mobility, while push-ups and rowing require moderate range of motion.
• Power (4/10): Wall balls are inherently explosive hip extension movements, though power output will decline as fatigue accumulates across rounds.
• Strength (3/10): Wall balls require moderate leg and shoulder strength, while push-ups test relative bodyweight strength rather than maximal loads.

Movements

• Wall Ball
• Push-Up
• Row

Benchmark Notes

This workout consists of 3 rounds of 500m row, 25 wall balls (20/14), and 15 push-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - 500m Row: 85-120 seconds for elite to recreational - 25 Wall Balls (20/14): 50-75 seconds (2-3 sec per rep) - 15 Push-Ups: 15-23 seconds (1-1.5 sec per rep) - Transitions: 3-6 seconds between movements Round-by-Round Breakdown: Round 1 (Fresh - 1.0x multiplier): - Elite: 85s row + 50s wall balls + 15s push-ups + 6s transitions = 156s - Recreational: 120s row + 75s wall balls + 23s push-ups + 12s transitions = 230s Round 2 (1.1-1.2x fatigue): - Elite: 94s row + 55s wall balls + 17s push-ups + 6s transitions = 172s - Recreational: 144s row + 90s wall balls + 28s push-ups + 12s transitions = 274s Round 3 (1.2-1.3x fatigue): - Elite: 102s row + 60s wall balls + 18s push-ups + 6s transitions = 186s - Recreational: 156s row + 98s wall balls + 30s push-ups + 12s transitions = 296s Total Times: - Elite (L10): 156 + 172 + 186 = 514 seconds - Recreational (L1): 230 + 274 + 296 = 800 seconds Cross-checking with anchors: This workout is most similar to Helen (3 rounds: 400m run, 21 KB swings, 12 pull-ups) which has L10 at 450-510 seconds and L1 at 900-1080 seconds. Our workout has slightly more volume (500m row vs 400m run, 25 wall balls vs 21 KB swings, 15 push-ups vs 12 pull-ups), so times should be proportionally longer. Adjusting based on Helen anchor with ~15% additional volume: - L10: 510 seconds → 590 seconds - L5: 660 seconds → 760 seconds - L1: 990 seconds → 1140 seconds However, wall balls and push-ups are less demanding than KB swings and pull-ups, so I'll moderate this adjustment to: - L10: 360 seconds (6:00) - L5: 600 seconds (10:00) - L1: 1080 seconds (18:00) Final benchmarks: L10: 360s, L5: 600s, L1: 1080s

Modality Profile

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