Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with built-in recovery periods. The 400m runs provide natural rest between rounds, preventing excessive fatigue accumulation. Box jumps and wall balls are fundamental movements at standard weights that most CrossFitters can handle. While 90 total reps of each movement creates some volume, the pacing allows athletes to break up sets and recover during runs, keeping it manageable for average athletes.

Benchmark Times for WOD

• Elite: <13:00
• Advanced: 14:30-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of box jumps and wall balls (90 reps each) combined with running creates substantial muscular endurance demands on legs and shoulders.
• Endurance (7/10): Three rounds of continuous movement with 400m runs creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (6/10): Box jumps are explosive hip extension movements, wall balls require power from squat to overhead throw, creating moderate power demands.
• Speed (6/10): Fast cycling between movements and maintaining pace across three rounds is crucial for good performance in this time-based workout.
• Flexibility (4/10): Box jumps require hip and ankle mobility, wall balls demand overhead and squat flexibility, running needs basic range of motion.
• Strength (3/10): Wall balls provide moderate loading but primarily tests strength endurance rather than maximal force production. Box jumps are bodyweight only.

Movements

• Wall Ball
• Run
• Box Jump

Benchmark Notes

This workout is very similar to the Kelly benchmark (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14), but with only 3 rounds instead of 5. Kelly anchors: L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. Since this workout has 3/5 the volume of Kelly, I'll scale proportionally: 3/5 × Kelly times. Movement breakdown per round: 400m run takes 75-120 sec depending on level, 30 box jumps at 1.5-2 sec each = 45-60 sec, 30 wall balls at 2-3 sec each = 60-90 sec. Fresh round total: 180-270 sec. With 3 rounds, fatigue multipliers apply: Round 1: 1.0x, Round 2: 1.1x, Round 3: 1.2x. Transitions between movements: 5-15 sec per transition. Total estimated times: Elite (L10): 180 + 198 + 216 + transitions = ~780 sec, Average (L5): 225 + 248 + 270 + transitions = ~1200 sec, Novice (L1): 270 + 297 + 324 + transitions = ~1800 sec. These align well with 3/5 scaling of Kelly benchmarks. Final targets - L10: 780 sec, L5: 1200 sec, L1: 1800 sec.

Modality Profile

Box Jump is gymnastics (bodyweight movement), Run is monostructural (cyclical cardio), and Wall Ball is weightlifting (external load with medicine ball). Three modalities present, distributed as 33/33/34.