Workout Description

Why This Workout Is Medium

This workout combines moderate volume with manageable loads and basic movements. The 400m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. Wall balls at 20/14 are light-moderate for most athletes, and 12 pull-ups per round is reasonable volume. The three-round structure with built-in recovery from running makes this accessible to average CrossFitters while still providing a solid challenge across multiple energy systems.

Benchmark Times for WOD

• 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 (8/10): High volume wall balls and pull-ups across three rounds will heavily tax upper body and leg muscular endurance, especially with minimal rest.
• Endurance (7/10): Three rounds of 400m runs with bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Speed (6/10): Fast transitions between movements and maintaining pace across three rounds is crucial, with running segments demanding good speed endurance.
• Flexibility (4/10): Wall balls require good hip and shoulder mobility, pull-ups need overhead range of motion, and running demands basic hip flexibility.
• Power (4/10): Wall balls are inherently explosive hip extension movements, while pull-ups and running have moderate power components for efficient cycling.
• Strength (3/10): Wall balls require moderate leg and shoulder strength while pull-ups demand relative bodyweight pulling strength, but not maximal loads.

Movements

• Run
• Wall Ball
• Pull-Up

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 kettlebell swing 53/35, 12 pull-up) but with 25 wall balls instead of 21 kettlebell swings. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run takes 75-120 sec depending on level, 25 wall balls at 2-3 sec per rep = 50-75 sec fresh, 12 pull-ups at 1-2 sec per rep = 12-24 sec fresh. Round 1 (fresh): Run 75-120s + Wall balls 50-75s + Pull-ups 12-24s + transitions 10-20s = 147-239s. Round 2 (1.1x fatigue): Run 83-132s + Wall balls 55-83s + Pull-ups 13-26s + transitions 11-22s = 162-263s. Round 3 (1.2x fatigue): Run 90-144s + Wall balls 60-90s + Pull-ups 14-29s + transitions 12-24s = 176-287s. Total estimated range: Elite 485s, Advanced 550s, Intermediate 650s, Novice 789s. Wall balls are slightly more demanding than kettlebell swings due to overhead component and higher rep count (25 vs 21), so I'm adjusting Helen times upward by about 10-15%. This gives us: L10: 360-420 sec (6:00-7:00), L5: 540-600 sec (9:00-10:00), L1: 960-1080 sec (16:00-18:00). Final targets - L10: 390s, L5: 570s, L1: 1020s.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Wall Ball (weighted external load), Pull-Up (bodyweight gymnastics). Equal distribution with slight rounding to Wall Ball's weightlifting category.