Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (wall walks, pistols) with moderate loads and significant volume in a continuous format. The bear crawls create cumulative shoulder fatigue that compounds difficulty of subsequent wall walks and push-ups. Pistols require fresh legs but come after power cleans and crawling. The chipper structure prevents recovery, and most athletes will need to scale pistols or wall walks, making this challenging for the average CrossFitter.

Benchmark Times for JUMANJI

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pressing movements, wall walks, and bear crawls will heavily tax muscular endurance systems.
• Endurance (7/10): The for-time format with continuous movement patterns and minimal rest creates significant cardiovascular demand throughout the workout.
• Flexibility (6/10): Wall walks demand shoulder mobility, pistols require ankle/hip flexibility, and bear crawls need thoracic spine mobility.
• Speed (6/10): For-time format encourages fast transitions and movement cycling, though complex movements limit maximum speed potential.
• Power (5/10): DB power cleans are explosive, but the high fatigue state and volume reduces pure power output potential.
• Strength (4/10): Moderate dumbbell loads and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Pistol Squat
• Dumbbell Power Clean
• Bear Crawl
• Wall Walk
• Hand-Release Push-Up

Benchmark Notes

This is a complex chipper workout with high-skill gymnastics movements. Breaking it down movement by movement: 10 Wall Walks: Elite 30-40 sec, intermediate 60-80 sec, novice 120+ sec (3-4 sec per rep fresh, but wall walks are very taxing) 20 DB Power Cleans (50/35): Elite 40-50 sec, intermediate 60-80 sec, novice 100+ sec (2-3 sec per rep, moderate load) 50' Bear Crawl: Elite 15-20 sec, intermediate 25-35 sec, novice 45+ sec (challenging after wall walks) 20 Hand Release Push Ups: Elite 25-30 sec, intermediate 40-60 sec, novice 80+ sec (1.5-2 sec per rep, but fatigued shoulders) 20 Pistols (alternating): Elite 40-50 sec, intermediate 80-120 sec, novice 150+ sec (2-3 sec per rep for elite, much longer for less skilled) 50' Bear Crawl: Same as first, but with additional fatigue (+20%) 20 DB Power Cleans: Same load but fatigued (+15%) 10 Wall Walks: Heavily fatigued shoulders/core (+30-40%) This workout is similar to a long chipper like Angie but with more technical movements. The pistols and wall walks will be major limiters for most athletes. Fatigue accumulation is significant due to shoulder/core overlap between movements. Elite athletes (L10): ~6:00 with efficient movement patterns Advanced (L5): ~10:00 with some movement breakdowns Novice (L1): ~18:00 with significant scaling needs Final targets - L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

4 out of 5 movements are gymnastics (Wall Walk, Bear Crawl, Hand-Release Push-Up, Pistol) while 1 movement is weightlifting (Dumbbell Power Clean). This gives an 80/20 split between gymnastics and weightlifting.