Workout Description

Why This Workout Is Medium

Partner format provides natural pacing and recovery between movements. The 400m runs together create built-in rest periods, while splitting 60 reps of basic movements (box jumps and wall balls) allows for manageable work chunks. Total volume is moderate, movements are fundamental skills, and the partnership structure prevents athletes from redlining. Most average CrossFitters can complete as prescribed with strategic rep splitting.

Benchmark Times for Partner Kelly...

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 300 total box jumps and wall balls split between partners tests muscular endurance extensively, especially in legs and shoulders.
• Endurance (8/10): Five rounds of 400m runs with high-volume bodyweight movements creates significant cardiovascular demand and aerobic system stress throughout.
• Power (6/10): Box jumps are explosive hip extension movements; wall balls require power from legs through core to shoulders.
• Speed (5/10): Partner format allows strategic rest periods, but maintaining pace across five rounds requires efficient transitions and movement cycling.
• Flexibility (4/10): Box jumps require ankle and hip mobility; wall balls demand overhead and squat flexibility for proper movement patterns.
• Strength (3/10): Primarily bodyweight and light load movements; wall ball weight and box jump height provide moderate strength demands.

Movements

• Wall Ball
• Run
• Box Jump

Benchmark Notes

This partner workout is very similar to Kelly (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14), which serves as my primary anchor. Kelly benchmarks: L10 930-1050 sec, L5 1260-1440 sec, L1 1800-2100 sec. The key differences are: (1) This has 60 box jumps and 60 wall balls per round vs 30 each in Kelly, doubling the gymnastics volume, and (2) Partner format allows work splitting. Movement breakdown per round: 400m run together takes 75-120 sec depending on fitness level and partner coordination. 60 box jumps split between partners (30 each) takes 45-60 sec fresh, but with fatigue multipliers: Round 1-2: 45-60 sec, Round 3-4: 50-72 sec, Round 5: 55-90 sec. 60 wall balls split (30 each) takes 60-90 sec fresh, with similar fatigue progression. Transitions between movements add 5-10 sec per round. Total time calculation: Round 1: 180-270 sec, Round 2: 185-280 sec, Round 3: 195-300 sec, Round 4: 205-320 sec, Round 5: 215-350 sec. Summing across 5 rounds with partner coordination benefits (10% faster than solo due to motivation and pacing), I estimate: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00). The doubled gymnastics volume compared to Kelly increases total time by approximately 15-20%, but partner format provides some efficiency gains. Final targets: L10: 1080 sec, L5: 1560 sec, L1: 2100 sec.

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Box Jump (gymnastics bodyweight), Wall Ball (weightlifting with external load). Equal distribution with slight rounding to W.