Workout Description

Why This Workout Is Hard

This workout combines significant aerobic demand (5km total rowing) with moderate skill requirements (wall balls) and high volume over extended duration (25-35 minutes for average athletes). The 1000m rows create substantial leg fatigue that compounds into wall balls, while single unders provide minimal recovery. The combination of high volume, moderate loads, and cumulative fatigue across multiple energy systems without meaningful rest periods elevates this beyond medium difficulty.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 19:30-21:00
• Intermediate: 22:30-24:00
• Beginner: >33:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five 1k rows create significant cardiovascular demand, testing aerobic capacity and heart rate recovery between rounds over extended duration.
• Stamina (7/10): High volume wall balls and continuous single unders across five rounds will challenge muscular endurance, especially shoulders and legs.
• Speed (5/10): Transition efficiency between three distinct movement patterns and maintaining consistent pace across five rounds becomes increasingly important.
• Strength (4/10): Wall balls with 20/14lb medicine ball provide moderate resistance, but primarily tests strength endurance rather than maximal force.
• Flexibility (3/10): Wall balls require overhead mobility and hip flexion, single unders need basic coordination, rowing demands moderate hip hinge mobility.
• Power (3/10): Wall balls have explosive hip drive component, but rowing and single unders are more rhythmic than purely explosive movements.

Movements

• Row
• Single-Under
• Wall Ball

Scaling Options

Row: Reduce to 750m or 500m per round. Single Unders: Reduce to 75 or substitute 50 regular jump rope. Wall Balls: Use 14/10 lb ball or lighter, reduce target height to 9 feet, or substitute air squats with med ball press. Consider reducing to 3-4 rounds total.

Scaling Explanation

Scale if you cannot maintain 2:15/500m pace on the rower or complete 20+ unbroken wall balls. Priority is maintaining movement quality and consistent pacing throughout all rounds. Target 8-12 minutes per round. If taking longer than 50 minutes total, reduce volume to preserve intended aerobic stimulus.

Intended Stimulus

Moderate-intensity workout targeting the oxidative energy system over 35-45 minutes. This is an aerobic capacity builder with mixed modal movements testing cardiovascular endurance, coordination, and muscular endurance. The 1k row provides sustained aerobic work while wall balls add leg fatigue and overhead demand.

Coach Insight

Pace the row at 70-75% effort - aim for consistent 2:00-2:10/500m splits to save legs for wall balls. Keep single unders relaxed and rhythmic as active recovery. Attack wall balls in 2-3 sets (15-15 or 20-10) with minimal rest. Focus on full squat depth and hitting 10-foot target consistently. Transitions should be smooth - have water nearby and chalk ready.

Benchmark Notes

This is a 5-round for-time workout with mixed modalities. Round breakdown: 1000m Row (~210-240 sec fresh), 100 Single Unders (~50-60 sec), 30 Wall Balls (~60-75 sec). Fresh round time: 320-375 sec. Total fresh time would be ~1600-1875 sec, but fatigue significantly impacts performance. Round 1: 320 sec baseline. Round 2: +10% fatigue = 352 sec. Round 3: +20% fatigue = 384 sec. Round 4: +35% fatigue = 432 sec. Round 5: +50% fatigue = 480 sec. Transitions between movements: 5-10 sec per round (15-20 sec total per round). Total calculated times: Elite athletes maintain better pacing with less degradation (18-20 min), while recreational athletes experience significant fatigue especially on rowing in later rounds (28-33 min). The rowing component becomes particularly challenging in rounds 4-5 as grip fatigue from wall balls carries over and cardiovascular demand accumulates.

Modality Profile

Three movements across all modalities: Single-Under (G - jump rope bodyweight skill), Row (M - cyclical cardio), Wall Ball (W - external load movement). Equal distribution with slight weight to W.