Workout Description

Why This Workout Is Medium

This workout combines moderate cardiovascular demand with manageable strength elements. The 700m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. Walking lunges are challenging but allow pacing control. The overhead medicine ball throws are light and explosive, not heavily fatiguing. Total time around 18-22 minutes with built-in recovery makes this accessible to average CrossFitters while still providing a solid challenge.

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 (8/10): Walking lunges for 100ft and 20 overhead throws per round will heavily tax leg and shoulder muscular endurance over multiple rounds.
• Endurance (7/10): Three rounds of 700m runs with minimal rest creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (6/10): Walking lunges require good hip mobility and ankle flexibility, while overhead throws demand shoulder and thoracic spine mobility.
• Power (6/10): Overhead medicine ball throws are explosive movements requiring rapid force production, though tempered by the endurance component.
• Speed (5/10): Moderate pacing required to maintain consistent output across three rounds while managing fatigue from running and lunging.
• Strength (4/10): Medicine ball throws require moderate upper body strength, while walking lunges demand functional leg strength under fatigue.

Movements

• Walking Lunge
• Run
• Overhead Medicine Ball Throw

Benchmark Notes

This workout consists of 3 rounds of 700m run, 100ft walking lunges, and 20 overhead medicine ball throws (20/14 lb). Since no scoring method was provided, this is scored for time completion. Breaking down by movement: 700m run takes approximately 3:00-4:30 per round for average athletes (similar to Helen's 400m run but longer). 100ft walking lunges (roughly 25-30 steps) takes 45-75 seconds per round. 20 overhead medicine ball throws against wall takes 40-60 seconds per round. Round 1 baseline: 700m run (210 sec), lunges (60 sec), MB throws (50 sec) = 320 sec. With transitions (15 sec between movements) = 350 sec total. Round 2 with fatigue multiplier 1.15x: 403 sec. Round 3 with fatigue multiplier 1.25x: 438 sec. Total estimated time: 1191 sec (19:51) for median athlete. This is longer than Helen (3x400m run + KB swings + pull-ups) due to the 700m runs being significantly longer than 400m runs, plus the walking lunges are more time-consuming than KB swings. Helen L5 benchmark is 630-750 seconds, but this workout should take roughly 60-80% longer due to the increased running distance and slower lunge movement. Elite athletes (L10) should complete around 12:00, median (L5) around 20:00, and novice (L1) around 30:00. Final targets: L10: 720 sec (12:00), L5: 1200 sec (20:00), L1: 1800 sec (30:00).

Modality Profile

Three movements across all modalities: Walking Lunge (Gymnastics - bodyweight), Run (Monostructural - cyclical cardio), Overhead Medicine Ball Throw (Weightlifting - external load). Equal distribution with slight weighting to W.