Workout Description

Why This Workout Is Hard

This workout combines significant volume (8 rounds) with continuous movement patterns that create cumulative fatigue. The 400m runs and 500m rows demand sustained aerobic capacity while wall balls tax the legs and shoulders. Wall walks add upper body and core demands under fatigue. With minimal rest between movements and 8 total rounds, this creates substantial fatigue accumulation that will challenge most average CrossFitters, likely requiring 35-45 minutes to complete.

Benchmark Times for WOD

• Elite: <21:00
• Advanced: 23:00-25:00
• Intermediate: 27:30-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Eight rounds of mixed cardio (running and rowing) with minimal rest creates massive cardiovascular demand over extended duration.
• Stamina (8/10): High volume wall balls and wall walks across eight rounds will severely test upper body and core muscular endurance.
• Flexibility (6/10): Wall walks demand significant shoulder and thoracic mobility, while wall balls require adequate overhead and hip flexibility for proper mechanics.
• Speed (5/10): Transition efficiency between four different movements and maintaining pace across eight rounds becomes increasingly important as fatigue accumulates.
• Strength (4/10): Wall balls require moderate shoulder and leg strength, wall walks demand significant upper body and core strength relative to bodyweight.
• Power (3/10): Wall balls have explosive hip drive component, but overall workout emphasizes sustained output over explosive power development.

Movements

• Wall Ball
• Wall Walk
• Run
• Row

Benchmark Notes

This workout is very similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball), which serves as my primary anchor. The key difference is this workout has 8 rounds instead of 5, adds rowing and wall walks, but reduces wall balls from 30 to 15 per round. Kelly anchor times: L10 930-1050s, L5 1260-1440s, L1 1800-2100s. Breaking down each round: 400m run takes 75-120s fresh, 15 wall balls at 2.5-3s each = 37-45s, 500m row takes 85-120s, 5 wall walks at 8-12s each = 40-60s. Fresh round total: 237-345s. With 8 rounds, fatigue becomes significant. Rounds 1-2 stay at baseline, rounds 3-4 add 10-15%, rounds 5-6 add 20-25%, rounds 7-8 add 30-40%. Transition time between movements adds 3-8s per transition (3 transitions per round = 9-24s). Total estimated times: Elite athletes around 21-22 minutes, intermediate around 30 minutes, beginners around 45 minutes. This aligns with scaling Kelly's times up by approximately 35-40% due to the additional 3 rounds and mixed movement complexity. Final targets: L10: 21:00, L5: 30:00, L1: 45:00.

Modality Profile

4 movements total: Wall Walk (Gymnastics), Run and Row (Monostructural), Wall Ball (Weightlifting). 1 G movement = 25%, 2 M movements = 50%, 1 W movement = 25%