Workout Description

Why This Workout Is Easy

This workout features basic bodyweight movements with built-in recovery. Lateral box jumps are low-skill and manageable volume (10 reps), while the 400m run provides active recovery between rounds. The alternating pattern prevents significant fatigue accumulation in any single muscle group. Most average CrossFitters can complete this as prescribed without scaling, making it an accessible conditioning workout.

Benchmark Times for WOD

• Elite: <5:00
• Advanced: 5:30-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Four rounds of 400m runs with lateral box jumps creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (7/10): Lateral box jumps are highly explosive movements requiring rapid force production and quick directional changes between jumps.
• Stamina (6/10): Moderate volume of lateral box jumps combined with running will challenge leg muscular endurance over multiple rounds.
• Speed (6/10): Fast transitions between lateral jumps and maintaining running pace across four rounds demands good movement cycling speed.
• Flexibility (4/10): Lateral movement pattern and box jump landing positions require moderate hip and ankle mobility for safe execution.
• Strength (3/10): Lateral box jumps require some leg strength for the jumping motion, but primarily bodyweight resistance with minimal load.

Movements

• Lateral Box Jump
• Run

Benchmark Notes

This workout consists of 4 rounds of 10 lateral box jumps (24/20) + 400m run. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis: - Lateral Box Jump (24/20): ~2-2.5 sec per rep fresh state (includes lateral movement and step-down) - 400m Run: 75-120 sec depending on fitness level Round-by-Round Breakdown: Round 1 (Fresh): 10 lateral box jumps = 20-25 sec, 400m run = 75-120 sec, transition = 3-5 sec. Total: 98-150 sec Round 2 (1.1x fatigue): Box jumps = 22-28 sec, run = 83-132 sec, transition = 3-5 sec. Total: 108-165 sec Round 3 (1.2x fatigue): Box jumps = 24-30 sec, run = 90-144 sec, transition = 3-5 sec. Total: 117-179 sec Round 4 (1.3x fatigue): Box jumps = 26-33 sec, run = 98-156 sec, transition = 3-5 sec. Total: 127-194 sec Total estimated time: 450-688 seconds (7:30-11:28) Anchor Comparison: This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-up) which has benchmarks of L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. However, this workout has 4 rounds instead of 3, and lateral box jumps are less demanding than KB swings + pull-ups. The extra round adds ~25% more volume, but the easier gymnastics movement reduces difficulty by ~15-20%. Net effect: slightly easier than Helen. Adjusting Helen's benchmarks down by ~10% for easier movements: L10: 300-330 sec (5:00-5:30) L5: 420-480 sec (7:00-8:00) L1: 600-720 sec (10:00-12:00) Final Recap: L10: 300-330 sec L5: 420-480 sec L1: 600-720 sec

Modality Profile

Lateral Box Jump is a bodyweight gymnastics movement, Run is monostructural cardio. Two modalities split 50/50.