Workout Description

Why This Workout Is Hard

This workout combines significant volume (75 total movements per round) with moderate loads across 5 rounds. The 750m rows will elevate heart rate substantially, making the DB snatches more challenging, while wall balls become increasingly difficult as grip and shoulders fatigue. The continuous nature with no built-in rest creates cumulative fatigue that will force most athletes to break movements frequently in later rounds.

Benchmark Times for WOD

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five rounds of 750m rowing creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between rounds.
• Stamina (7/10): High volume of DB snatches and wall balls across five rounds will test upper body and leg muscular endurance significantly.
• Power (7/10): DB power snatches are explosive hip extension movements, and wall balls require powerful leg drive for consistent height.
• Flexibility (6/10): DB power snatches demand good overhead mobility and hip flexibility, while wall balls require adequate squat depth and shoulder range.
• Speed (6/10): Maintaining efficient transitions between rowing, snatches, and wall balls while managing fatigue will determine overall time.
• Strength (4/10): Moderate loads on DB snatches (50/35) and wall balls (20/14) require decent strength but not maximal effort.

Movements

• Wall Ball
• Row
• Dumbbell Snatch

Benchmark Notes

This workout consists of 5 rounds of 750m row, 15 alternating DB power snatch (50/35), and 20 wall balls (20/14). I'll analyze this by comparing to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) as the closest anchor, then adjust for the different movements and volumes. Movement breakdown per round: - 750m Row: ~135-180 sec fresh (vs 400m run ~75-120 sec in Kelly) - 15 Alt DB Power Snatch (50/35): ~30-45 sec fresh (2-3 sec per rep) - 20 Wall Balls (20/14): ~40-60 sec fresh (2-3 sec per rep) - Transitions: ~10-15 sec between movements Round-by-round with fatigue: Round 1: 135+30+40+10 = 215 sec Round 2: 145+33+44+12 = 234 sec (1.1x fatigue) Round 3: 155+36+48+13 = 252 sec (1.15x fatigue) Round 4: 165+39+52+15 = 271 sec (1.2x fatigue) Round 5: 175+42+56+17 = 290 sec (1.25x fatigue) Total: ~1262 sec (21:02) for elite level Comparing to Kelly anchor (L10: 930-1050 sec), this workout is significantly longer due to: 1. 750m row vs 400m run (+60-90 sec per round) 2. DB snatches are more technical than box jumps 3. Same wall ball volume but spread across more demanding rounds Adjusting Kelly's L10 of 990 sec upward by ~30% for the increased rowing distance and technical demands gives us ~1290 sec, which aligns with our calculation. Final targets: L10: 840 sec (14:00), L5: 1320 sec (22:00), L1: 1980 sec (33:00)

Modality Profile

Row is monostructural cardio (M), while Dumbbell Power Snatch and Wall Ball are both external load movements (W). With 1 M movement and 2 W movements, the breakdown is 33% M and 67% W.