Workout Description

Why This Workout Is Easy

This workout features basic bodyweight movements with very low volume per round (5 hurdle jumps + 3 burpees = 8 total reps) and generous 1-minute rest periods. The work-to-rest ratio is heavily skewed toward recovery, allowing athletes to stay fresh throughout. While 12 rounds sounds intimidating, each round takes only 20-30 seconds, making this more like interval training than a challenging CrossFit workout.

Benchmark Times for USAIN BOLT

• 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:

• Power (8/10): Hurdle jumps are purely explosive movements requiring maximum power output, while burpees include explosive jump component.
• Endurance (7/10): Twelve rounds with one-minute rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout the workout duration.
• Stamina (6/10): Moderate volume of explosive movements repeated over twelve rounds will challenge muscular endurance, particularly in legs and core.
• Speed (5/10): One-minute rest allows recovery but maintaining quick transitions and explosive movement quality becomes challenging over twelve rounds.
• Flexibility (4/10): Hurdle jumps require hip and ankle mobility for clearance, burpees demand shoulder and hip flexibility for full range.
• Strength (3/10): Hurdle jumps require moderate lower body strength for clearance, while burpees demand basic bodyweight strength endurance.

Movements

• Burpee
• Hurdle Jump

Benchmark Notes

This workout consists of 12 rounds of 5 hurdle jumps (24/18) + 3 burpees with 1-minute rest between rounds. Movement analysis: Hurdle jumps at 24/18 inches take approximately 1.5-2 seconds per rep when fresh, so 5 jumps = 7.5-10 seconds. Burpees take 3-4 seconds per rep when fresh, so 3 burpees = 9-12 seconds. Per round work time ranges from 16.5-22 seconds fresh. With 12 rounds and significant fatigue accumulation, later rounds will see 20-30% slower movement times. Round 1-3: ~18 sec work, Rounds 4-6: ~20 sec work, Rounds 7-9: ~22 sec work, Rounds 10-12: ~25 sec work. Total work time approximately 250-260 seconds. With 11 rest periods of 60 seconds each (660 seconds total rest), plus small transitions between movements (~2 sec per round = 24 sec), total workout time ranges from 934-944 seconds base time. This workout is most similar to interval-style conditioning with prescribed rest, creating a different fatigue pattern than continuous work. The 1-minute rest allows partial recovery but cumulative fatigue still builds significantly over 12 rounds. Elite athletes (L10) can maintain higher intensity throughout: ~360 seconds total. Advanced athletes (L5) will slow more noticeably in later rounds: ~600 seconds. Recreational athletes (L1) will experience significant slowdown and may need additional rest: ~1080 seconds. Final targets - L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00).

Modality Profile

Both Hurdle Jump and Burpee are bodyweight gymnastics movements requiring coordination, agility, and bodyweight control without external load or cyclical cardio components.