Workout Description

Why This Workout Is Easy

This workout provides excellent recovery with 2/3 of the time spent resting while teammates work. The movements are basic bodyweight skills with low volume per round (5+5 reps). The relay format prevents fatigue accumulation, and most athletes can easily complete these movements fresh every 2-3 minutes. The 16-minute duration allows for substantial total rest time, making this very manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Lateral box jumps are highly explosive, requiring rapid force production for jumping and quick directional changes, making power a primary demand.
• Endurance (7/10): 16-minute AMRAP with relay format provides significant cardiovascular demand, though rest periods between turns moderate the aerobic stress compared to continuous work.
• Speed (7/10): Fast transitions between movements and quick cycling through the couplet are crucial for maximizing rounds in the relay format.
• Stamina (6/10): Repeated rounds of box jumps and burpees will challenge muscular endurance in legs and core, though relay format allows recovery between efforts.
• Flexibility (4/10): Box jumps require hip and ankle mobility for landing, burpees demand shoulder and hip flexibility for full range of motion.
• Strength (3/10): Bodyweight movements with box jump height providing minimal strength demand; primarily tests strength endurance rather than maximal force production.

Movements

• Lateral Box Jump
• Burpee

Benchmark Notes

This is a 16-minute AMRAP with teams of 3 doing relay-style work: 5 lateral box jumps (24/20) + 5 burpees per round. Each partner works while others rest, creating a continuous relay format. Movement analysis: Lateral box jumps (24/20): ~1.5-2 sec per rep = 7.5-10 sec total. Burpees: ~3-4 sec per rep = 15-20 sec total. Total work per round: 22.5-30 sec. With relay format, each athlete gets significant rest between turns (roughly 2:1 rest-to-work ratio), keeping fatigue minimal. This allows for consistent pacing throughout the 16 minutes. Since it's relay style, transitions between partners add ~3-5 seconds per handoff. Total round time including transition: ~25-35 seconds. In 16 minutes (960 seconds), this yields approximately 27-38 total rounds for the team. Individual athlete contribution: Each athlete completes roughly 1/3 of total rounds. Elite teams (L10) could maintain ~35-second rounds consistently = ~27 team rounds, so ~9 individual rounds. Recreational teams (L1) might average ~50-second rounds = ~19 team rounds, so ~6.3 individual rounds. However, since scoring tracks individual performance in relay format, we calculate per-athlete rounds completed. The relay rest allows athletes to maintain near-fresh performance throughout. No direct anchor matches this format, but using Cindy (20-min AMRAP) as reference and adjusting for shorter duration and rest periods: Cindy L10: 25-30 rounds in 20 min, L5: 15-18 rounds, L1: 6-8 rounds. Scaling to 16 minutes with rest benefits: L10: ~16-17 rounds, L5: ~10-11 rounds, L1: ~4-5 rounds per individual athlete.

Modality Profile

Both Lateral Box Jump and Burpee are bodyweight gymnastics movements requiring coordination, agility, and bodyweight control without external load.