Workout Description
Why This Workout Is Medium
Moderate loads (53/35 KB, 24/20 box) with manageable volume and built-in 45-second recovery between rounds. The ascending rep scheme (10→20) creates fatigue accumulation, but movements don't interfere significantly. Estimated 12-15 minutes total. Average CrossFitter completes as prescribed with some discomfort but without needing major scaling.
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): Box jumps are highly explosive, requiring maximum force generation. Kettlebell swings demand explosive hip extension and power transfer. Both movements emphasize rapid force production.
- Stamina (7/10): Escalating rep scheme (10-12-14-16-20) totals 72 swings and 72 box jumps, demanding significant muscular endurance. Fatigue accumulates across rounds, testing sustained output capacity.
- Endurance (6/10): Moderate cardiovascular demand from sustained kettlebell swings and box jumps over 5 rounds with brief 45-second rest periods. Continuous movement maintains elevated heart rate without extreme duration.
- Speed (6/10): For-time format incentivizes quick cycling and minimal transitions between movements. Steady pacing required, but not all-out sprinting. Movement velocity matters for completion time.
- Strength (5/10): Moderate loads (53/35 lb kettlebells) with explosive movements require force production. Not maximal strength work, but heavier than bodyweight, creating meaningful resistance demands.
- Flexibility (3/10): Kettlebell swings require hip mobility and shoulder range. Box jumps demand ankle and hip flexibility. Basic mobility suffices; no extreme range of motion demands.
Movements
- Kettlebell Swing
- Box Jump
Modality Profile
Kettlebell Swing is a weighted external load movement (Weightlifting). Box Jump is a bodyweight gymnastics movement. Two movements split evenly between modalities.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Moderate cardiovascular demand from sustained kettlebell swings and box jumps over 5 rounds with brief 45-second rest periods. Continuous movement maintains elevated heart rate without extreme duration. |
| Stamina | 7/10 | Escalating rep scheme (10-12-14-16-20) totals 72 swings and 72 box jumps, demanding significant muscular endurance. Fatigue accumulates across rounds, testing sustained output capacity. |
| Strength | 5/10 | Moderate loads (53/35 lb kettlebells) with explosive movements require force production. Not maximal strength work, but heavier than bodyweight, creating meaningful resistance demands. |
| Flexibility | 3/10 | Kettlebell swings require hip mobility and shoulder range. Box jumps demand ankle and hip flexibility. Basic mobility suffices; no extreme range of motion demands. |
| Power | 8/10 | Box jumps are highly explosive, requiring maximum force generation. Kettlebell swings demand explosive hip extension and power transfer. Both movements emphasize rapid force production. |
| Speed | 6/10 | For-time format incentivizes quick cycling and minimal transitions between movements. Steady pacing required, but not all-out sprinting. Movement velocity matters for completion time. |
5 Rounds for Time: Round 1: 10 Kettlebell Swings (53/35 lb) + 10 Box Jumps (24/20 in) Round 2: 12 Kettlebell Swings + 12 Box Jumps Round 3: 14 Kettlebell Swings + 14 Box Jumps Round 4: 16 Kettlebell Swings + 16 Box Jumps Round 5: 20 Kettlebell Swings + 20 Box Jumps Rest 45 seconds between rounds.
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.