Workout Description

Why This Workout Is Hard

This workout combines significant running and rowing volume (4.8km total) with demanding gymnastics movements. Wall walks become increasingly difficult as shoulders fatigue from previous rounds, while wall balls compound the grip and leg fatigue from running/rowing. The 4-round structure with no built-in rest creates substantial accumulation across multiple energy systems. Most athletes will need 35-45 minutes, requiring strategic pacing and likely movement scaling.

Benchmark Times for WOD

• Elite: <32:00
• Advanced: 30:00-28:00
• Intermediate: 26:00-24:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Four rounds of continuous running and rowing with minimal rest creates significant cardiovascular demand over 15-20 minutes.
• Stamina (7/10): High volume wall walks and wall balls will exhaust upper body stamina, while running/rowing challenges lower body endurance.
• Flexibility (6/10): Wall walks demand shoulder flexibility and thoracic extension, while wall balls require overhead mobility and hip flexion.
• Speed (5/10): Four rounds format requires steady pacing and efficient transitions to maintain intensity without burning out early.
• Strength (4/10): Wall walks require significant bodyweight strength, wall balls moderate load, but running/rowing are less strength-dependent.
• Power (3/10): Wall balls have explosive hip extension component, but running/rowing/wall walks are more sustained efforts than explosive movements.

Movements

• Wall Ball
• Wall Walk
• Run
• Row

Scaling Options

Reduce wall walks to 5-7 per round or substitute 15 hand-release push-ups. Row 350-400m per round. Use 14/10 lb wall ball or reduce reps to 20-25. Consider reducing to 3 rounds if athlete cannot maintain aerobic pace. Run 500m instead of 700m if needed.

Scaling Explanation

Scale if athlete cannot complete 3+ wall walks unbroken, rows significantly slower than 2:30/500m, or cannot maintain wall ball sets of at least 10. Priority is maintaining consistent aerobic effort rather than stopping frequently. Target is completing workout in 25-40 minutes while staying conversational on runs.

Intended Stimulus

Long-duration aerobic capacity workout in the 25-35 minute range. Primary oxidative energy system focus with glycolytic contributions during wall ball sets. Tests muscular endurance, cardiovascular capacity, and ability to maintain consistent pace across multiple modalities. Mental toughness challenge with high volume and sustained effort required.

Coach Insight

Pace the runs at conversational effort - aim for consistent 3:00-3:30/700m splits. Wall walks are the bottleneck - break early into sets of 2-3 to avoid shoulder fatigue. Maintain steady 1:50-2:10/500m row pace. Wall balls in sets of 10-15 early, may need to drop to 5-10 in later rounds. Plan 60-90 second transitions between movements. Keep shoulders active during runs to prevent stiffening for wall walks.

Benchmark Notes

4 ROUNDS breakdown: 700m Run + 10 Wall Walks + 500m Row + 30 Wall Balls. Round 1 (fresh): 700m run 2:30, wall walks 45s (4.5s each), 500m row 1:45, wall balls 75s (2.5s each), transitions 20s = 5:55. Round 2 (1.1x fatigue): run 2:45, wall walks 50s, row 1:55, wall balls 82s, transitions 20s = 6:32. Round 3 (1.25x fatigue): run 3:08, wall walks 56s, row 2:11, wall balls 94s, transitions 20s = 7:29. Round 4 (1.4x fatigue): run 3:30, wall walks 63s, row 2:27, wall balls 105s, transitions 20s = 8:25. Total time for median athlete (L5): 28:21 (1701s). Applied 15% spread for medium-duration workout: L1 = 900s (15:00 elite), L5 = 1440s (24:00 median), L9 = 1920s (32:00 beginner).

Modality Profile

4 movements total: Wall Walk (G), Run and Row (M), Wall Ball (W). Two monostructural movements give 50% M, with G and W splitting the remainder at 25% each.