Workout Description

Why This Workout Is Hard

This workout combines significant volume (90 wall balls total, 30 wall walks) with continuous work across three rounds. The 750m rows will elevate heart rate substantially, making the wall balls much harder as fatigue accumulates. Wall walks become increasingly difficult as shoulders fatigue from wall balls, creating compounding exhaustion. The combination of high volume, no built-in rest, and movement interference pushes this into Hard territory for average athletes.

Benchmark Times for WOD

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume wall balls (90 total) combined with challenging wall walks will severely test upper body and core muscular endurance.
• Endurance (8/10): Three rounds of 750m rowing creates significant cardiovascular demand, with wall balls and wall walks maintaining elevated heart rate throughout.
• Flexibility (7/10): Wall walks require exceptional shoulder mobility and thoracic extension, while wall balls need adequate hip and ankle mobility for depth.
• Speed (6/10): Efficient transitions between movements and maintaining pace on the rower while managing fatigue from wall balls and walks is crucial.
• Strength (4/10): Wall balls require moderate leg and shoulder strength, while wall walks demand significant upper body and core strength relative to bodyweight.
• Power (3/10): Wall balls have some explosive hip extension component, but rowing and wall walks are more strength-endurance focused than power-based.

Movements

• Wall Ball
• Wall Walk
• Row

Benchmark Notes

This workout consists of 3 rounds of 750m row, 30 wall balls (20/14), and 10 wall walks. I'll break this down movement by movement with fatigue considerations. Movement Analysis: - 750m Row: Fresh state ~135-180 sec per round for average athletes - 30 Wall Balls (20/14): Fresh state ~60-90 sec per round (2-3 sec per rep) - 10 Wall Walks: Fresh state ~60-120 sec per round (6-12 sec per rep for intermediate athletes) Round-by-Round Breakdown: Round 1 (Fresh): Row 135-180s + Wall Balls 60-90s + Wall Walks 60-120s = 255-390s Round 2 (1.1x fatigue): Row 150-200s + Wall Balls 70-100s + Wall Walks 70-135s = 290-435s Round 3 (1.2x fatigue): Row 165-220s + Wall Balls 75-110s + Wall Walks 75-145s = 315-475s Transition times: ~10-15 sec between movements per round = 60-90 sec total Set breaking: Wall balls likely broken 2-3 times in later rounds, wall walks may need brief rests Total time estimate: 860-1300 seconds for average athletes This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) but with fewer rounds and more challenging movements. Kelly anchors show L10: 930-1050s, L5: 1260-1440s, L1: 1800-2100s. Given that this workout has fewer rounds but more challenging movements (wall walks vs box jumps, longer row distance), I'm scaling slightly faster than Kelly. Final targets - L10: 720s (12:00), L5: 1200s (20:00), L1: 1800s (30:00)

Modality Profile

Three movements across all modalities: Wall Walk (Gymnastics bodyweight movement), Row (Monostructural cardio), and Wall Ball (Weightlifting with external load). Equal distribution with slight rounding adjustment.