Workout Description
Why This Workout Is Medium
The 12-minute time cap with descending rep scheme (21-18-15-12-9) of three relatively simple, bodyweight-dominant movements creates moderate intensity without excessive volume. Box jump overs and sit-ups are low-skill, and KB swings are fundamental. The descending reps provide natural pacing relief. Front squat warm-up doesn't factor into WOD difficulty. Average athletes will complete this with manageable fatigue, though leg fatigue from box jumps may affect sit-up pace. No heavy loading or complex skills under extreme fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total rep volume across three movements (75 total reps) tests muscular endurance significantly. Box jump overs, sit-ups, and kettlebell swings accumulate fatigue quickly under time pressure.
- Power (7/10): Box jump overs and kettlebell swings are inherently explosive movements. The descending rep scheme allows faster cycling as fatigue accumulates, emphasizing power output maintenance.
- Speed (7/10): Descending rep scheme (21→18→15→12→9) naturally accelerates workout pace. Quick transitions between movements and minimal rest demand rapid cycling and efficient movement transitions throughout.
- Endurance (6/10): The 12-minute time cap with descending rep scheme (21/18/15/12/9) demands sustained cardiovascular output. Continuous movement without extended rest periods challenges aerobic capacity moderately.
- Flexibility (5/10): Front squats require moderate hip and ankle mobility. Box jump overs demand hip extension range. Kettlebell swings need shoulder mobility and hamstring flexibility for proper positioning.
- Strength (4/10): Front squat loading provides moderate strength stimulus during warm-up, but WOD movements are primarily bodyweight/light load. Box jump overs and swings emphasize power over maximal strength.
Movements
- Front Squat
- Box Jump-Over
- AbMat Sit-Up
- American Kettlebell Swing
Modality Profile
Front Squat (W), Box Jump-Over (G), AbMat Sit-Up (G), American Kettlebell Swing (W). Two gymnastics movements (bodyweight-based) and two weightlifting movements (external load). 50/50 split.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | The 12-minute time cap with descending rep scheme (21/18/15/12/9) demands sustained cardiovascular output. Continuous movement without extended rest periods challenges aerobic capacity moderately. |
| Stamina | 8/10 | High total rep volume across three movements (75 total reps) tests muscular endurance significantly. Box jump overs, sit-ups, and kettlebell swings accumulate fatigue quickly under time pressure. |
| Strength | 4/10 | Front squat loading provides moderate strength stimulus during warm-up, but WOD movements are primarily bodyweight/light load. Box jump overs and swings emphasize power over maximal strength. |
| Flexibility | 5/10 | Front squats require moderate hip and ankle mobility. Box jump overs demand hip extension range. Kettlebell swings need shoulder mobility and hamstring flexibility for proper positioning. |
| Power | 7/10 | Box jump overs and kettlebell swings are inherently explosive movements. The descending rep scheme allows faster cycling as fatigue accumulates, emphasizing power output maintenance. |
| Speed | 7/10 | Descending rep scheme (21→18→15→12→9) naturally accelerates workout pace. Quick transitions between movements and minimal rest demand rapid cycling and efficient movement transitions throughout. |
wod For Time mobility e warm up front squat 6/6/4/2/2 wod tc 12min 21/18/15/12/9 box Jump over ab sit up swing usa
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.