Well, you're right that "work" is, by definition, usually a verb that takes place over some time. We don't talk about it as an event of a moment. "Look out, I'm about to work! Here I go! Work! There, I worked!" These kinds of verbs, since they often "continue," are comfortable with continuous tenses. Whereas many action-type verbs like throw, catch, hit, chop, staple, jump, etc. etc. are usually by definition events that happen in a moment.
Now, it gets tricky because you could repeat those momentary verbs repeatedly. A line cook doing food prep may well "have been chopping" all morning. It gets even worse because some of these actions may become synonymous with actual job descriptions, at which point they become continuous: "I pitched for the Cincinnati Reds for 3 years."
But aside from that one caveat, it's rare to keep an action up for three solid years. So really your examples 3 and 4 are both "wrong" only because they insert a word into a sentence in which it doesn't make sense: one doesn't spend 3 years "throwing," no matter which tense you use for it.
What if we take a different example, in which #4 makes sense? Let's go back to our line cook. He might say "I will have been chopping for two hours by the time I get off work." And yes, you're right, it would not be as idiomatic to say "I will have chopped for two hours [etc]." And I'm not totally sure, but I think you're right, it's because although he's describing an ongoing activity, he's pressed a "short event" verb into service to create an ongoing activity by repeating it.