Workout Description

Why This Workout Is Medium

This 10-minute AMRAP combines two fundamental, low-skill movements with moderate volume. Box jumps (77/60cm) are achievable for most athletes, and sit-ups provide natural recovery between explosive efforts. The work-to-rest ratio is favorable—box jumps are brief, allowing breathing room before sit-ups. Most average CrossFitters will complete 4-6 rounds, accumulating manageable fatigue. No heavy loads, complex skills, or movement interference issues. Scaling options are straightforward if needed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition cycling of box jumps and sit-ups challenges muscular endurance. Accumulating volume over 10 minutes demands sustained leg and core output without full recovery.
• Power (8/10): Box jumps are inherently explosive, requiring rapid force generation and vertical power output. This is the primary power stimulus; sit-ups provide minimal power demand.
• Endurance (7/10): 10-minute AMRAP creates sustained cardiovascular demand. Box jumps and sit-ups maintain elevated heart rate throughout, testing aerobic capacity and the ability to sustain effort.
• Speed (6/10): AMRAP format incentivizes quick transitions and rapid cycling between movements. Minimizing rest and maintaining pace directly impacts total rounds completed in 10 minutes.
• Strength (3/10): Box jumps require moderate force production, but 77/60cm heights are submaximal. Sit-ups are bodyweight core work. Neither movement demands maximal strength effort.
• Flexibility (2/10): Basic range of motion needed for box jumps and sit-ups. No extreme mobility demands; standard hip and spine flexion/extension suffices for both movements.

Movements

• AbMat Sit-Up
• Box Jump

Benchmark Notes

Box jumps at 77cm are the primary limiter due to height and fatigue-induced hesitation; sit-ups are steady but accumulate time. L5 (~6 rounds) reflects a moderate-paced athlete cycling box jumps unbroken with brief transitions and consistent sit-up pace.

Modality Profile

Both movements are bodyweight gymnastics exercises. Box Jump is a bodyweight plyometric movement, and AbMat Sit-Up is a bodyweight core exercise. No monostructural cardio or external load weightlifting movements present.