Workout Description

Why This Workout Is Easy

This workout consists entirely of basic bodyweight movements with built-in rest periods between each 7-minute section. The movements are fundamental (high knees, lunges, up downs, mountain climbers, squats), the volume is moderate (60 total reps per section), and the structure allows for recovery between parts. The penalty system encourages completion rather than speed. Most average CrossFitters can complete this without scaling, making it accessible and manageable.

Benchmark Times for Day 15

• Elite: <9:30
• Advanced: 10:30-11:30
• Intermediate: 12:30-14:00
• Beginner: >21:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of continuous bodyweight movements across multiple rounds will heavily tax muscular endurance, especially in legs and core.
• Endurance (7/10): Three separate 7-minute intervals with bodyweight movements create significant cardiovascular demand, though rest periods between intervals provide some recovery.
• Power (6/10): Jumping lunges, up downs, and high knees are explosive movements requiring significant power output, especially when fatigued.
• Speed (5/10): Fast cycling through movements within each interval is important, but built-in rest periods reduce the overall speed demand.
• Flexibility (4/10): Lateral lunges and mountain climbers require moderate hip and ankle mobility, while other movements demand basic range of motion.
• Strength (3/10): Primarily bodyweight movements with odd object squats providing the only external load, testing relative strength endurance rather than maximal strength.

Movements

• Lunge
• Mountain Climber
• Jumping Lunge
• Up-Down
• High Knees
• Squat

Benchmark Notes

This workout consists of three separate 7-minute intervals with bodyweight movements, scored as total time for each part (3 scores combined). Each part contains 3 rounds of 40 total reps (20+20). Movement analysis: High Knees (0.5 sec/rep), Alternating Lateral Lunges (1.5 sec/rep), Up Downs (2.5 sec/rep), Jumping Lunges (2 sec/rep), Mountain Climbers (0.5 sec/rep), Odd Object Squats (2 sec/rep). Part 1 (High Knees + Lateral Lunges): Fresh state = 40 sec/round, 3 rounds = 120 sec + transitions = 135 sec for elite. Part 2 (Up Downs + Jumping Lunges): More demanding = 55 sec/round, 3 rounds = 165 sec + transitions = 180 sec for elite. Part 3 (Mountain Climbers + Odd Object Squats): Mixed intensity = 50 sec/round, 3 rounds = 150 sec + transitions = 165 sec for elite. Total elite time: 135 + 180 + 165 = 480 sec. However, this is a unique format where penalty seconds are added for missed reps, and the 21-minute cap suggests longer expected times. Adjusting upward to account for set breaking, fatigue across the full 21 minutes, and penalty potential. Elite (L10): 570 sec, Intermediate (L5): 840 sec, Novice (L1): 1260 sec. This aligns with moderate-intensity bodyweight circuits that span extended time domains.

Modality Profile

All six movements (High Knee, Lunge, Up-Down, Jumping Lunge, Mountain Climber, Squat) are bodyweight gymnastics movements with no external load or cyclical cardio components.