What is a good score for Outside the Box?

Good scores for Outside the Box depend on your fitness level: Elite athletes complete over 30 rounds, advanced athletes target 60 rounds-30 rounds, intermediate athletes aim for 90 rounds-60 rounds, and beginners should focus on proper form over hitting 90 rounds.

What is considered a good Outside the Box score?

A good Outside the Box score for most CrossFit athletes is between 90 rounds-60 rounds (intermediate level). Elite scores are over 30 rounds, but focus on consistent movement and proper form rather than just numbers.

What should I aim for in Outside the Box?

Your Outside the Box target should match your fitness level. Beginners should aim for around 90 rounds with good form, while advanced athletes can target 60 rounds-30 rounds. Always prioritize proper movement over maximum reps.

How do I scale Outside the Box?

Outside the Box can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Outside the Box work?

Outside the Box primarily works the muscles involved in Burpee Box Jump, Run. This workout develops multiple fitness domains.

Workout Description

30 MIN AMRAPTeams of 2 Run 100 M, 1 Burpee Box JumpRun 100M, 2 Burpee Box JumpsRun 100M, 3 Burpee Box Jumps Score is total number of burpee boxjumps completed by team Each partner must complete each round. Example partner 1 runs 100 Mand does 1 Burpee box jump, thenpartner two does the same BEFORE partner 1 does 100 M and 2 burpee box

Why This Workout Is Medium

While burpee box jumps are challenging, the team format provides natural rest periods as partners alternate. The ascending rep scheme (1-2-3...) starts manageable and builds gradually. The 30-minute time cap removes time pressure, allowing teams to pace appropriately. The 100m runs provide active recovery between burpee sets. Most average CrossFitters can complete this with proper pacing, though fatigue will accumulate significantly in later rounds.

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): 30-minute AMRAP with continuous running and burpee box jumps creates significant cardiovascular demand with minimal rest between efforts.
Stamina (7/10): Ascending ladder format means high total volume of burpee box jumps, testing muscular endurance especially in legs and shoulders.
Power (6/10): Box jumps are explosive movements requiring significant power output, especially as fatigue accumulates over 30 minutes.
Speed (5/10): Team format requires efficient transitions and maintaining pace, but allows brief recovery while partner works.
Flexibility (4/10): Burpee box jumps require hip mobility for the burpee and ankle/hip flexibility for the box jump landing.
Strength (3/10): Burpee box jumps require moderate bodyweight strength for the jump component, but not maximal strength demands.

Movements

Burpee Box Jump
Run

Benchmark Notes

This is a 30-minute AMRAP with teams of 2, where each partner must complete each round before progressing. The workout follows a ladder pattern: Run 100m + 1 Burpee Box Jump, then Run 100m + 2 Burpee Box Jumps, then Run 100m + 3 Burpee Box Jumps, continuing this pattern. Score is total burpee box jumps completed by the team. Movement Analysis: - 100m Run: 12-18 seconds fresh, but will degrade with fatigue - Burpee Box Jump: ~4-5 seconds per rep (combining burpee + box jump) Round Breakdown (per team): Round 1: Each partner does 100m run + 1 BBJ = 2 total BBJ, ~60-80 seconds Round 2: Each partner does 100m run + 2 BBJ = 4 total BBJ, ~80-100 seconds Round 3: Each partner does 100m run + 3 BBJ = 6 total BBJ, ~100-120 seconds Round 4: Each partner does 100m run + 4 BBJ = 8 total BBJ, ~120-140 seconds Fatigue Considerations: - Running pace will slow 10-15% after round 5 - Burpee box jumps will slow 20-30% in later rounds - Partner rest while other works provides some recovery - Transition time between partners: 5-10 seconds Projected Performance: Elite teams (L9-L10): Complete 12-15 full rounds = 150-195 BBJ Advanced teams (L7-L8): Complete 9-11 full rounds = 120-165 BBJ Intermediate teams (L5-L6): Complete 7-9 full rounds = 90-135 BBJ Novice teams (L1-L3): Complete 4-6 full rounds = 30-75 BBJ The team format allows for strategic pacing and some recovery, but the ladder structure means later rounds become significantly more demanding. No direct anchor matches this format, but using Cindy (20-min AMRAP) as reference and adjusting for 30-minute duration and team format. Final targets: L10: 165+ BBJ, L5: 90 BBJ, L1: 30 BBJ

Modality Profile

Run is monostructural cardio (M), Burpee Box Jump is a bodyweight movement (G). Two modalities split 50/50.

Training Profile

Attribute	Score	Explanation
Endurance	8/10	30-minute AMRAP with continuous running and burpee box jumps creates significant cardiovascular demand with minimal rest between efforts.
Stamina	7/10	Ascending ladder format means high total volume of burpee box jumps, testing muscular endurance especially in legs and shoulders.
Strength	3/10	Burpee box jumps require moderate bodyweight strength for the jump component, but not maximal strength demands.
Flexibility	4/10	Burpee box jumps require hip mobility for the burpee and ankle/hip flexibility for the box jump landing.
Power	6/10	Box jumps are explosive movements requiring significant power output, especially as fatigue accumulates over 30 minutes.
Speed	5/10	Team format requires efficient transitions and maintaining pace, but allows brief recovery while partner works.

Outside the Box

Difficulty:

Medium

Modality:

Your Scores:

Training Profile

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.This is a 30-minute AMRAP with teams of 2, where each partner must complete each round before progressing. The workout follows a ladder pattern: Run 100m + 1 Burpee Box Jump, then Run 100m + 2 Burpee Box Jumps, then Run 100m + 3 Burpee Box Jumps, continuing this pattern. Score is total burpee box jumps completed by the team. Movement Analysis: - 100m Run: 12-18 seconds fresh, but will degrade with fatigue - Burpee Box Jump: ~4-5 seconds per rep (combining burpee + box jump) Round Breakdown (per team): Round 1: Each partner does 100m run + 1 BBJ = 2 total BBJ, ~60-80 seconds Round 2: Each partner does 100m run + 2 BBJ = 4 total BBJ, ~80-100 seconds Round 3: Each partner does 100m run + 3 BBJ = 6 total BBJ, ~100-120 seconds Round 4: Each partner does 100m run + 4 BBJ = 8 total BBJ, ~120-140 seconds Fatigue Considerations: - Running pace will slow 10-15% after round 5 - Burpee box jumps will slow 20-30% in later rounds - Partner rest while other works provides some recovery - Transition time between partners: 5-10 seconds Projected Performance: Elite teams (L9-L10): Complete 12-15 full rounds = 150-195 BBJ Advanced teams (L7-L8): Complete 9-11 full rounds = 120-165 BBJ Intermediate teams (L5-L6): Complete 7-9 full rounds = 90-135 BBJ Novice teams (L1-L3): Complete 4-6 full rounds = 30-75 BBJ The team format allows for strategic pacing and some recovery, but the ladder structure means later rounds become significantly more demanding. No direct anchor matches this format, but using Cindy (20-min AMRAP) as reference and adjusting for 30-minute duration and team format. Final targets: L10: 165+ BBJ, L5: 90 BBJ, L1: 30 BBJ

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