Workout Description

Why This Workout Is Medium

This workout combines moderate volume wall balls with a challenging but manageable loaded carry. The 20/14 wall balls are standard weight but 20 reps will create leg fatigue. The 50ft death march with 50/35 dumbbells is heavy enough to be taxing but short distance limits exposure. Five rounds creates cumulative fatigue, but the transition between movements allows brief recovery. Most average CrossFitters can complete as prescribed with steady pacing.

Benchmark Times for C. WOD

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume wall balls (100 total) combined with extended loaded carries will severely test muscular endurance in legs and shoulders.
• Endurance (7/10): Five rounds of continuous work with wall balls and loaded carries creates significant cardiovascular demand and aerobic stress.
• Power (6/10): Wall balls are explosive hip extension movements requiring power generation from legs through shoulders on each rep.
• Speed (5/10): Steady pacing required to maintain output across five rounds; transitions between movements affect overall time.
• Strength (4/10): Moderate loading with 20/14 lb wall ball and 50/35 lb dumbbells requires decent strength but not maximal effort.
• Flexibility (3/10): Wall balls demand overhead mobility and squat depth; death march requires basic walking mechanics with load.

Movements

• Wall Ball
• Dumbbell Death March

Benchmark Notes

This workout consists of 5 rounds of 20 wall balls (20/14 lb) and 50ft dumbbell death march (50/35 lb). Since no scoring method was provided, this is scored for time completion. I'll analyze this by breaking down each movement per round with fatigue considerations. Movement Analysis: - Wall Ball (20 lb): ~2.5 sec per rep fresh, so 20 reps = 50 sec per round initially - DB Death March (50 lb): ~1.5 sec per foot, so 50ft = 75 sec per round initially - Transition time between movements: ~5 sec per round Round-by-Round Breakdown (Elite Level): Round 1: Wall balls 50s + Death march 75s + transition 5s = 130s Round 2: Wall balls 53s (1.05x) + Death march 79s (1.05x) + transition 5s = 137s Round 3: Wall balls 58s (1.15x) + Death march 86s (1.15x) + transition 5s = 149s Round 4: Wall balls 63s (1.25x) + Death march 94s (1.25x) + transition 5s = 162s Round 5: Wall balls 69s (1.35x) + Death march 101s (1.35x) + transition 5s = 175s Total elite time: ~420 seconds (7:00) This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 anchors of 930-1050 seconds. However, this workout is significantly shorter with only 20 wall balls per round (vs 30) and a 50ft carry (vs 400m run + 30 box jumps). The death march is grip and core intensive but less cardiovascular than Kelly's format. Adjusting from Kelly anchor: This workout should be roughly 60% of Kelly's time due to reduced volume per round (20 vs 30 wall balls, shorter movement vs run+box jumps). Kelly L10 = 990s average, so this workout L10 = ~420s. Final targets: L10: 420 seconds (7:00) L5: 660 seconds (11:00) L1: 1080 seconds (18:00)

Modality Profile

Both Wall Ball and Dumbbell Death March are external load movements using weighted implements, making this workout 100% Weightlifting modality.