Workout Description

Why This Workout Is Medium

Moderate aerobic demand from five 400m runs combined with low-rep, high time-under-tension single-leg eccentric step-downs creates localized quad fatigue and control challenges. The 5s descent magnifies muscular damage, but only 5 reps per leg per round and built-in run recovery keep intensity manageable. Expect ~20 minutes total and significant burn/DOMS, but an average CrossFitter can complete as prescribed — Medium.

Movements

• Run
• Eccentric Step Down

Scaling Options

Weight reductions: if additional load is used, reduce to 50–70% of prescribed load for beginners; intermediate athletes can use 75–90%. If prescribed was 50/35 (teams or DBs), drop to 35/25 or bodyweight. Movement substitutions: replace 30" box eccentric lowers with a lower box (20–24") or a 2‑leg controlled box lower; use eccentric Bulgarian split squats to reduce step height stress; for painful knees, use a slow eccentric Romanian deadlift with the same 5s tempo or slow box step‑ups instead of lowers. Volume modifications: reduce rounds to 3–4 for beginners or those rehabbing, or cut reps to 3 eccentrics per leg per round. Time adjustments: shorten run to 200–300m, or allow a walk break after the run and before step‑downs (30–60s) for less conditioned athletes. Recovery adjustments: increase rest between rounds to 90–180s to maintain quality eccentric reps.

Scaling Explanation

Signs to scale: inability to control the 5s descent (losing balance or dropping), visible knee valgus, significant pain (not just burning) in the joint, inability to breathe and recover between run and step‑downs, or runs so hard that form collapses on the step‑downs. When to scale: prioritize technique and safe eccentric control over preserving Rx load or run pace. If form breaks on more than one rep in a round, reduce box height, reduce load, or shorten the run. Target completion time/effort: aim for perceived effort ~7/10 (hard but controlled). For fitter athletes target finishing 5 rounds in ~12–18 minutes depending on run speed; for intermediate athletes 15–25 minutes; scale so that each round preserves the controlled 5s eccentrics rather than chasing a time. Maintain the intended stimulus by keeping the runs challenging but sustainable and keeping eccentrics slow and controlled.

Intended Stimulus

Moderate-duration mixed aerobic/strength stimulus (roughly 12–25 minutes depending on pace). Primary energy system is oxidative with repeated glycolytic spikes on the 400m runs; the single-leg 5s eccentrics load connective tissue and muscle for hypertrophy/durability and eccentric strength. Primary challenge: unilateral eccentric control and muscular durability under a sustained conditioning demand (also tests pacing and mental control to hold a slow tempo).

Coach Insight

Pacing strategy: treat each 400m as a steady, tough aerobic effort — not an all-out sprint. Aim to run at a pace you can repeat 5 times with minimal walk breaks (target a consistent split each round). Use the run to raise heart rate but back off if step-down form begins to deteriorate. Movement tips & technique cues for eccentric step‑downs: stand tall on the box with weight on the working leg, brace the core, sit the hips back slightly and drive the working heel into the box. Lower for a controlled 5 seconds, tracking the knee over the toes (no knee collapse), keep the chest upright, and lightly touch the heel of the non-working foot to the floor before stepping back up with the non‑working leg. Hold minimal tension in the moving leg at the bottom to avoid a sudden drop. Common mistakes to avoid: rushing the descent (turns eccentric into a concentric drop), letting the knee cave medially, using the off-leg to do the bulk of the lowering, choosing a box too high and forcing hip hiking, and sprinting the run so hard you lose single‑leg control later. Rep scheme suggestions: keep the prescribed 5 reps per leg unbroken if possible (they should be short sets because of the slow tempo). If balance or pain is an issue, perform the 5 reps broken into 3+2 with a 3–5 second regroup between reps. Consider doing the run → left → right as written, but if you need to preserve balance/stability rotate starting leg each round to avoid fatigue bias.