Workout Description

Why This Workout Is Medium

This workout combines moderate volume wall balls (120 total) with running intervals that provide active recovery. While wall balls are metabolically demanding, the decreasing rep scheme (60-40-20) and built-in running breaks prevent overwhelming fatigue accumulation. The movements don't interfere significantly - legs get brief recovery during wall balls, shoulders recover during runs. Most average CrossFitters can complete this in 12-15 minutes without scaling.

Benchmark Times for Wall Balls and Running

• 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 (9/10): High volume wall balls (120 total reps) will severely test shoulder, leg, and core muscular endurance, especially as fatigue accumulates.
• Endurance (8/10): Combination of running and wall balls creates significant cardiovascular demand, with minimal rest between movements testing aerobic capacity throughout.
• Speed (7/10): For time format demands quick transitions between running and wall balls, plus fast cycling of wall ball reps to minimize time.
• Power (6/10): Wall balls require explosive hip extension and coordinated power transfer from legs through core to arms for each repetition.
• Strength (4/10): Wall balls require moderate strength for the squat and overhead throw, but not maximal force production capabilities.
• Flexibility (4/10): Wall balls demand good hip, ankle, and shoulder mobility for proper squat depth and overhead positioning throughout high volume.

Movements

• Wall Ball
• Run

Benchmark Notes

This workout consists of 120 total wall balls (20/14 lb) and 1300m total running distance, structured as a descending ladder. I'll use Karen (150 wall balls) as the primary anchor and adjust for the reduced volume and added running component. Movement breakdown: - 60 wall balls: Fresh state, 2-2.5 sec/rep = 120-150 sec - 700m run: 105-175 sec depending on fitness level - 40 wall balls: Moderate fatigue, 2.5-3 sec/rep = 100-120 sec - 400m run: 75-120 sec - 20 wall balls: High fatigue, 3-3.5 sec/rep = 60-70 sec - 200m run: 30-45 sec - Transitions: 4 transitions × 3-8 sec = 12-32 sec Karen anchor analysis: 150 wall balls takes L10: 420-480 sec, L5: 600-720 sec, L1: 900-1020 sec. This workout has 120 wall balls (80% of Karen) plus 1300m running. The wall ball portion should be roughly 20% faster than Karen, but the running adds significant time. Running component: 1300m total running adds approximately 195-340 sec across fitness levels. Elite runners maintain ~4:30/mile pace during WODs, while recreational athletes slow to 8-12 min/mile pace. Fatigue considerations: Wall balls become progressively harder due to accumulated shoulder fatigue and lactate buildup. The running provides some active recovery but also adds leg fatigue that impacts wall ball depth and power. Total time estimates: - L10 (Elite): 360 sec - Sub-elite competitive athletes - L5 (Average): 600 sec - Typical CrossFit gym member - L1 (Beginner): 1080 sec - New to CrossFit or scaled athletes Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Wall Ball is a weighted movement (Weightlifting), Run is cyclical cardio (Monostructural). Two modalities split 50/50.