Workout Description

Why This Workout Is Easy

This workout features basic bodyweight movements with excellent work-to-rest ratio (1:3 means substantial recovery between rounds). Hurdle jumps and burpees are fundamental skills that don't interfere with each other. The low volume per round (8 total reps) with generous rest periods prevents significant fatigue accumulation. Most average CrossFitters can complete this as prescribed without scaling, making it an accessible conditioning piece.

Benchmark Times for Plyobox Course

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:30-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Hurdle jumps are purely explosive movements; burpees include jump component. High power output with adequate recovery between rounds.
• Speed (6/10): Fast transitions between hurdles and quick burpee execution are key, but rest periods allow for quality speed maintenance.
• Endurance (4/10): Seven rounds with 1:3 rest ratio provides moderate cardiovascular demand, but generous rest periods limit pure aerobic stress.
• Flexibility (4/10): Hurdle jumps demand hip and ankle mobility; burpees require shoulder flexibility and hip extension range of motion.
• Stamina (3/10): Low rep counts per round (5 hurdles, 3 burpees) don't heavily tax muscular endurance, especially with extended rest.
• Strength (2/10): Bodyweight movements with minimal loading; hurdle jumps and burpees require basic relative strength but not maximal force.

Movements

• Burpee
• Hurdle Jump

Benchmark Notes

This workout consists of 7 rounds of 5 hurdle jumps + 3 burpees with 1:3 rest ratio (if a round takes 30 seconds, rest 90 seconds). Movement analysis: Hurdle jumps are similar to box jumps but require more precision and coordination, estimating 2-3 seconds per rep when fresh. Burpees take 3-4 seconds per rep when fresh. Per round calculation: 5 hurdle jumps (10-15 sec) + 3 burpees (9-12 sec) = 19-27 seconds fresh. With fatigue multipliers: Rounds 1-2: 20-25 sec, Rounds 3-4: 22-30 sec, Rounds 5-6: 25-35 sec, Round 7: 28-40 sec. Total work time ranges from 150-210 seconds across skill levels. The 1:3 rest ratio means total rest time is 3x work time, so 450-630 seconds of rest. However, the rest is prescribed and consistent regardless of pace, so faster athletes get proportionally more recovery. Total workout time = work time + rest time. For elite (L10): ~150 sec work + ~450 sec rest = 600 sec total, but accounting for transition efficiency, targeting 270 sec. For recreational (L1): ~210 sec work + ~630 sec rest = 840 sec, but with longer transitions and setup time, targeting 720 sec. This workout is most similar to a short interval format but doesn't match any specific benchmark anchor. The plyometric nature and prescribed rest make it unique. Final targets - L10: 270 sec (4:30), L5: 450 sec (7:30), L1: 720 sec (12:00).

Modality Profile

Both Hurdle Jump and Burpee are bodyweight gymnastics movements requiring coordination, agility, and bodyweight control without external load or cyclical cardio components.