Workout Description

Why This Workout Is Medium

This workout combines moderate-intensity movements with built-in rest periods. The 15-second work cap limits fatigue accumulation from box jumps and toes-to-bar, while the 45-second rest allows recovery between rounds. Though burpees for max reps creates some intensity, the short work windows and adequate rest make this manageable for average CrossFitters. The limiting factor is likely cardiovascular capacity rather than strength or complex skills.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume burpees in AMRAP format will heavily tax muscular endurance, particularly shoulders, core, and legs as fatigue compounds across rounds.
• Speed (8/10): Fifteen-second cap creates intense time pressure requiring rapid transitions and maximum cycling speed, especially on the AMRAP burpees.
• Endurance (7/10): Seven rounds with 45-second rest creates significant cardiovascular demand, especially as burpee volume accumulates and heart rate stays elevated throughout.
• Power (6/10): Box jumps are explosive, and maintaining burpee speed under fatigue requires power endurance, though not pure explosive output.
• Flexibility (4/10): Toes to bar requires good shoulder and hip mobility, while burpees demand ankle and thoracic spine flexibility for efficient movement.
• Strength (3/10): Bodyweight movements with box jumps provide moderate strength demand, but focus is on endurance rather than maximal force production.

Movements

• Box Jump
• Toes-to-Bar
• Burpee

Benchmark Notes

This is a 7-round interval workout with 15-second work periods and 45-second rest. Each round requires 2 box jumps (30/24) and 4 toes-to-bar, then max burpees in remaining time. Movement breakdown per round: Box jumps at 30/24 take ~1.5-2 sec each (3-4 sec total), toes-to-bar take ~2-2.5 sec each (8-10 sec total), leaving 1-4 seconds for max burpees at ~3-4 sec each. Most athletes will complete the required movements in 11-14 seconds, leaving minimal time for burpees in early rounds. As fatigue sets in, the required movements will take longer, further reducing burpee opportunities. Round-by-round analysis: Rounds 1-2: Complete requirements in 11-12 sec, get 1 burpee. Rounds 3-4: Requirements take 12-13 sec due to fatigue, maybe 1 burpee. Rounds 5-7: Requirements take 13-15 sec, often 0 burpees. Total calculation: 7 rounds × (2 box jumps + 4 toes-to-bar) = 42 required reps, plus 0-14 burpees depending on efficiency and conditioning. Elite athletes (L10) might average 1-2 burpees per round for ~49 total burpees, giving 161 total reps. Recreational athletes (L1) might struggle to complete requirements efficiently and get few/no burpees, totaling ~49 reps (42 required + 7 burpees). The 45-second rest periods allow partial recovery but the short work intervals heavily favor power and efficiency over pure conditioning. Final targets: L10: ~161 reps, L5: ~98 reps, L1: ~49 reps.

Modality Profile

All three movements (Box Jump, Toes-to-Bar, Burpee) are bodyweight gymnastics movements, resulting in 100% Gymnastics modality.