Workout Description

Why This Workout Is Medium

This workout combines two bodyweight movements in a descending ladder format that allows natural rest breaks between rounds. Pull-ups will be the limiting factor for most athletes, but the 50 total reps spread across four rounds is manageable. Lateral box jumps provide active recovery between pull-up sets. The combination creates moderate fatigue without overwhelming any single system, making it accessible to average CrossFitters while still challenging.

Benchmark Times for This is a Couplet (35:00 - 50:00)

• Elite: <4:00
• Advanced: 4:40-5:20
• Intermediate: 6:00-7:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume pull-ups will severely test upper body pulling stamina, while lateral box jumps challenge leg muscular endurance throughout.
• Endurance (7/10): The descending ladder format with 70 total reps of continuous work creates significant cardiovascular demand and aerobic stress.
• Power (6/10): Lateral box jumps are inherently explosive movements requiring power generation, though pull-ups are more strength-endurance focused.
• Speed (6/10): The descending rep scheme encourages fast transitions and quick movement cycling to maintain intensity as fatigue accumulates.
• Strength (4/10): Pull-ups require moderate relative strength, while lateral box jumps demand functional leg strength for repeated jumping movements.
• Flexibility (3/10): Pull-ups require shoulder mobility and lat flexibility, while lateral box jumps need hip and ankle mobility for safe landing.

Movements

• Pull-Up
• Lateral Box Jump

Benchmark Notes

This workout features 28-21-14-7 Pull-Ups and Lateral Box Jumps Over (24/20), totaling 70 reps of each movement. I'll analyze this as a time-based workout since no scoring method was provided. Movement breakdown: Pull-ups are kipping style at 1-2 sec per rep fresh, while lateral box jumps over require stepping over a 24/20 box at approximately 2-3 sec per rep including the lateral movement and step-over. Round-by-round analysis: Round 1 (28 reps each): Pull-ups 28-35 sec, transitions 5 sec, box jumps 56-70 sec = 89-110 sec total. Round 2 (21 reps each): Pull-ups 25-32 sec (slight fatigue), transitions 5 sec, box jumps 42-56 sec = 72-93 sec total. Round 3 (14 reps each): Pull-ups 16-22 sec, transitions 5 sec, box jumps 28-42 sec = 49-69 sec total. Round 4 (7 reps each): Pull-ups 8-12 sec, transitions 5 sec, box jumps 14-21 sec = 27-38 sec total. Total estimated time: 237-310 seconds for elite athletes. This workout is similar to pull-up dominant benchmarks but with the added lateral movement component. The closest anchor is Angie (100 pull-ups + other movements) at L10: 900-1080 sec, but this workout has only 70 pull-ups plus lateral box jumps, making it significantly shorter. Adjusting proportionally: 70/100 = 0.7x the pull-up volume, and lateral box jumps are less demanding than push-ups/sit-ups/air squats, so I estimate this at roughly 25-30% of Angie's time. Final targets: L10: 240 sec (4:00), L5: 420 sec (7:00), L1: 720 sec (12:00).

Modality Profile

Both Pull-Up and Lateral Box Jump Over are bodyweight gymnastics movements, resulting in 100% Gymnastics modality