Workout Description

Why This Workout Is Medium

This workout combines moderate-volume bodyweight movements with running across three rounds. Box jumps and wall balls are fundamental movements at standard weights that most CrossFitters can handle. The 400m runs provide natural recovery between rounds, preventing excessive fatigue accumulation. Total time around 12-15 minutes creates manageable work periods. While demanding cardiovascularly, the movement selection and built-in recovery keeps this accessible for average athletes.

Benchmark Times for WOD

• Elite: <8:15
• Advanced: 9:00-9:45
• Intermediate: 10:30-11:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 90 total box jumps and wall balls across three rounds will heavily tax leg muscular endurance and shoulder stamina.
• Endurance (7/10): Three rounds with 400m runs between high-rep movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Power (6/10): Box jumps are explosive hip extension movements, wall balls require power from legs to shoulders, creating moderate power demands.
• Speed (6/10): Fast transitions between movements and maintaining pace on runs while managing fatigue from high-rep ballistic movements is crucial.
• Flexibility (4/10): Box jumps require hip extension mobility, wall balls demand overhead range of motion, and running needs basic movement patterns.
• Strength (3/10): Wall balls provide moderate loading but primary demand is bodyweight strength endurance rather than maximal force production.

Movements

• Wall Ball
• Run
• Box Jump

Scaling Options

Reduce box height to 20/16 or use step-ups. Decrease wall ball weight to 14/10 lbs or reduce target height. Cut running distance to 200m per round. Consider reducing to 2 rounds or 20 reps per movement. For beginners, substitute air squats for wall balls and walking for running.

Scaling Explanation

Scale if you cannot maintain form on box jumps due to fatigue or lack jumping confidence. Reduce wall ball weight if you cannot hit target consistently or complete 10+ unbroken reps when fresh. Cut running distance if 400m takes longer than 2:30. Goal is to finish each round in 4-6 minutes with consistent pacing across all three rounds.

Intended Stimulus

Moderate to high-intensity glycolytic workout lasting 12-18 minutes. Targets muscular endurance and aerobic power with repeated bouts of mixed-modal movements. Primary challenge is maintaining consistent pace across all three rounds while managing leg fatigue from box jumps and wall balls combined with cardiovascular stress from running.

Coach Insight

Pace the first round at 80% effort to avoid early burnout. Break box jumps into sets of 10-15 to prevent calf cramping. Use consistent squat depth on wall balls and aim the ball at same target spot each rep. Take 2-3 quick breaths between wall ball sets. On runs, maintain conversational pace in round 1, moderate effort in round 2, then go all-out in round 3. Step down from box jumps to preserve legs for wall balls and running.

Benchmark Notes

This is a 3-round workout with 30 box jumps (24/20), 30 wall balls (20/14), and 400m run per round. Base times per round: Box jumps at 1.5-2 sec/rep = 45-60 sec, Wall balls at 2-3 sec/rep = 60-90 sec, 400m run = 75-120 sec. Round 1 fresh state: 45+60+75 = 180 sec + 10 sec transitions = 190 sec. Round 2 with 1.1x fatigue: 50+66+83 = 199 sec + transitions = 209 sec. Round 3 with 1.2x fatigue: 54+72+90 = 216 sec + transitions = 226 sec. Total for elite (L10): 625 sec. Applied fatigue multipliers progressively, with recreational athletes breaking wall balls into sets of 10-15 with 8-12 sec rest between sets, and box jumps into sets of 15-20. Added movement interference as legs fatigue from box jumps affects wall ball performance and running. L1 represents scaled/modified with step-ups and lighter wall balls taking 18+ minutes.

Modality Profile

Three movements across all modalities: Box Jump (Gymnastics - bodyweight), Run (Monostructural - cyclical cardio), Wall Ball (Weightlifting - external load). Equal distribution with slight weight to W.