Workout Description

Why This Workout Is Medium

This workout features moderate volume with fundamental movements that most CrossFitters can perform. The ascending ladder creates natural pacing breaks between rounds, allowing brief recovery. While toes-to-bar can be grip-intensive and box jumps tax the legs, the 7-minute time cap prevents excessive fatigue accumulation. The combination of 30 total toes-to-bar and 10 box jumps over 7 minutes is challenging but manageable for the average athlete.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume toes to bar will severely tax grip and core stamina, while box jumps add leg endurance demands throughout.
• Flexibility (7/10): Toes to bar requires significant shoulder mobility, hip flexion, and lat flexibility to achieve full range of motion efficiently.
• Speed (7/10): AMRAP format rewards fast transitions and quick cycling of movements, especially as fatigue sets in during later rounds.
• Endurance (6/10): Seven minutes of continuous work with ascending reps creates moderate cardiovascular demand, though shorter duration limits pure aerobic stress.
• Power (6/10): Box jumps demand explosive hip extension while toes to bar requires powerful kipping motion for efficient cycling.
• Strength (3/10): Primarily bodyweight movements with some strength demand from toes to bar and explosive box jumps, but not maximal loads.

Movements

• Toes-to-Bar
• Box Jump

Benchmark Notes

This is a 7-minute AMRAP with an ascending ladder pattern: 2-2-4-2-6-2-8-2-10-2 (Toes to Bar - Box Jumps). Total reps per complete cycle: 32 reps. Movement analysis: Toes to Bar are grip-intensive gymnastics movements (1.5-2.5 sec per rep fresh), Box Jumps are explosive lower body (1.5-2 sec per rep). Round-by-round breakdown: Round 1 (0-2 min): Fresh state, TTB at 2 sec/rep, Box Jumps at 1.5 sec/rep. Cycle time ~45-50 seconds including transitions. Round 2 (2-4 min): Slight fatigue, TTB at 2.2 sec/rep, Box Jumps at 1.7 sec/rep. Cycle time ~55-60 seconds. Round 3+ (4-7 min): Significant grip fatigue on TTB (2.5-3 sec/rep), Box Jumps maintain pace but require more rest (2 sec/rep). Cycle time 65-75 seconds. Set breaking: TTB will break into smaller sets (5-3-2 for the 10-rep round), Box Jumps likely unbroken early but may break in later rounds. Elite athletes complete 3.5-4 full cycles (112-128 reps), intermediate athletes complete 2.5-3 cycles (80-96 reps), beginners complete 1-1.5 cycles (32-48 reps). No direct anchor match, but similar to other 7-minute AMRAPs with mixed gymnastics/explosive movements. Final targets: L10: 112+ reps, L5: 72 reps, L1: 32 reps.

Modality Profile

Both Toes-to-Bar and Box Jump are bodyweight gymnastics movements, resulting in 100% gymnastics modality