Workout Description

Why This Workout Is Easy

This workout features only bodyweight movements with excellent work-to-rest ratios. With 4 teammates, each athlete works roughly 25% of the time and rests 75%, providing substantial recovery between efforts. The movements are basic and low-skill, and the short work intervals (2 hurdle jumps + 4 shuttle sprints takes ~30-45 seconds) prevent significant fatigue accumulation. The team format makes this very manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hurdle jumps are purely explosive vertical movements, shuttle sprints demand rapid acceleration and deceleration with direction changes.
• Speed (8/10): Shuttle sprints emphasize maximum speed and quick transitions, hurdle jumps require rapid takeoff and landing mechanics.
• Endurance (7/10): 16-minute AMRAP with explosive movements creates significant cardiovascular demand, though rest periods between teammates provide some recovery.
• Stamina (4/10): Limited reps per round (2 hurdle jumps, 4 shuttles) with rest between turns reduces pure muscular endurance demands.
• Flexibility (4/10): Hurdle jumps demand hip and ankle mobility for clearance, shuttle sprints require basic movement patterns and direction changes.
• Strength (3/10): Hurdle jumps require moderate lower body strength for clearance, but primarily bodyweight resistance with explosive component.

Movements

• Shuttle Sprint
• Hurdle Jump

Benchmark Notes

This is a 16-minute AMRAP with teams of 4, where one teammate works while others rest. Each round consists of 2 hurdle jumps (24/20) and 4x 30ft shuttle sprints. Movement analysis: Hurdle jumps take approximately 3-4 seconds per rep (1.5-2 sec each), and shuttle sprints (30ft out and back = 60ft total) take about 8-10 seconds each, so 4 sprints = 32-40 seconds. Total round time: 35-44 seconds fresh. With team rotation, each athlete gets substantial rest between efforts (roughly 2-3 minutes), minimizing fatigue accumulation. This allows athletes to maintain near-fresh pace throughout. Elite athletes can complete rounds in 35-38 seconds consistently, intermediate athletes in 40-45 seconds, and beginners in 50-60 seconds. Over 16 minutes: Elite (25-27 rounds), Intermediate (21-24 rounds), Beginner (16-19 rounds). The team format and built-in rest periods prevent the typical fatigue degradation seen in individual AMRAPs. No direct anchor matches this team format, but comparing to individual movement patterns and accounting for the rest periods, these benchmarks reflect realistic performance ranges across skill levels.

Modality Profile

Hurdle Jump is a bodyweight plyometric movement (Gymnastics), while Shuttle Sprint is cyclical cardio movement (Monostructural). Two modalities present results in 50/50 split.