This is a 4-round workout with mixed modalities. Round 1 breakdown: 700m run takes 140-210s, 10 wall walks at 8-12s each = 80-120s, 500m row = 85-120s, 30 wall balls at 2-3s each = 60-90s. Round 1 total: 365-540s with transitions (15-30s). Fatigue multipliers applied: Round 2 (1.1x), Round 3 (1.2x), Round 4 (1.3x). Wall walks become particularly challenging after the run due to blood pooling and grip fatigue from rowing affects wall ball performance. Set breaking patterns: Wall walks done as singles/doubles in later rounds (+20s per round), wall balls broken into sets of 10-15 with rest periods (+15s per round). Total time calculation: Elite athletes maintain steady pacing with minimal set breaking (19-21 min), intermediate athletes experience 15-20% slowdown in final rounds (21-25 min), recreational athletes see 25-35% degradation with frequent rest periods (26-35 min).
This is a 4-round workout with mixed modalities. Round 1 breakdown: 700m run takes 140-210s, 10 wall walks at 8-12s each = 80-120s, 500m row = 85-120s, 30 wall balls at 2-3s each = 60-90s. Round 1 total: 365-540s with transitions (15-30s). Fatigue multipliers applied: Round 2 (1.1x), Round 3 (1.2x), Round 4 (1.3x). Wall walks become particularly challenging after the run due to blood pooling and grip fatigue from rowing affects wall ball performance. Set breaking patterns: Wall walks done as singles/doubles in later rounds (+20s per round), wall balls broken into sets of 10-15 with rest periods (+15s per round). Total time calculation: Elite athletes maintain steady pacing with minimal set breaking (19-21 min), intermediate athletes experience 15-20% slowdown in final rounds (21-25 min), recreational athletes see 25-35% degradation with frequent rest periods (26-35 min).
