Workout Description

Why This Workout Is Medium

This workout features moderate volume with fundamental movements spread across 15 minutes with built-in rest periods between rounds. While chest-to-bar pull-ups require more skill than regular pull-ups, the 5-minute blocks allow adequate recovery. The progression from harder to easier pulling movements actually provides relief over time. Box jumps remain consistent and manageable. Most average CrossFitters can complete this as prescribed with the structured rest intervals preventing significant fatigue accumulation.

Benchmark Times for 30:00 - 45:00

• Elite: <7:00
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling movements (45 total reps) combined with repetitive box jumps creates significant muscular endurance demands.
• Endurance (7/10): Fifteen minutes of continuous work with minimal rest challenges cardiovascular capacity and aerobic system throughout the extended time domain.
• Speed (6/10): Continuous nature with changing movement patterns requires efficient transitions and consistent pacing to maintain output across all rounds.
• Power (5/10): Box jumps provide explosive hip extension component, while kipping movements require some power generation for efficient cycling.
• Flexibility (4/10): Chest-to-bar pull-ups and toes-to-bar require good shoulder mobility and hip flexion, moderate range of motion demands.
• Strength (3/10): Primarily bodyweight movements with chest-to-bar requiring more strength than standard pull-ups, but not maximal strength focused.

Movements

• Chest-to-Bar Pull-Up
• Toes-to-Bar
• Kipping Pull-Up
• Box Jump

Benchmark Notes

This workout consists of three 5-minute blocks with 3 rounds each of different pull-up variations plus box jumps. Each block: 5 pull-ups + 10 box jumps × 3 rounds. Total: 45 pull-ups (15 chest-to-bar, 15 kipping, 15 toes-to-bar) + 90 box jumps. Movement analysis per round: - Chest-to-bar pull-ups (5 reps): 1.5-2.5 sec/rep = 7.5-12.5 sec - Box jumps (10 reps at 24/20): 1.5-2 sec/rep = 15-20 sec - Round time fresh: 22.5-32.5 sec Fatigue progression across 9 total rounds: - Rounds 1-3 (C2B block): 1.0x multiplier = 25-35 sec/round - Rounds 4-6 (Kipping block): 1.1x multiplier = 27.5-38.5 sec/round (kipping easier than C2B) - Rounds 7-9 (T2B block): 1.2x multiplier = 30-42 sec/round Transitions between movements: 3-8 sec per transition Rest between blocks: Minimal as it's continuous work Total time calculation: - Elite (L10): 25×3 + 25×3 + 28×3 + transitions = ~250 sec + 50 sec = 300 sec - Advanced (L5): 32×3 + 30×3 + 35×3 + transitions = ~290 sec + 90 sec = 380 sec - Recreational (L1): 42×3 + 38×3 + 45×3 + transitions = ~375 sec + 150 sec = 525 sec This workout is most similar to a gymnastics-heavy chipper. The closest anchor is Helen (3 rounds with pull-ups), but this has 9 rounds total with varied pull-up styles. Helen L10 is 450-510 sec for 36 total pull-ups, while this has 45 pull-ups with more challenging variations. Scaling proportionally: 45/36 = 1.25x volume, but mixed difficulty levels balance this. Final targets - L10: 420 sec, L5: 630 sec, L1: 900 sec

Modality Profile

All four movements (Chest-to-Bar Pull-Up, Box Jump, Kipping Pull-Up, Toes-to-Bar) are bodyweight gymnastics movements, resulting in 100% gymnastics modality.