Workout Description

Why This Workout Is Medium

While lateral burpee box jumps are demanding, the workout structure prevents excessive fatigue accumulation. Seven rounds allows for natural pacing breaks, bear crawls provide active recovery between explosive movements, and the 1:3 work-to-rest ratio ensures adequate recovery. The combination creates steady challenge without overwhelming most athletes - manageable volume with built-in recovery makes this appropriately challenging but not crushing for average CrossFitters.

Benchmark Times for WOD

• Elite: <18:40
• Advanced: 19:30-20:30
• Intermediate: 21:50-23:30
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume burpee box jumps and bear crawls across seven rounds will severely challenge upper body pushing stamina and core endurance.
• Endurance (7/10): Seven rounds with 1:3 work-to-rest ratio creates significant cardiovascular demand through repeated high-intensity intervals with incomplete recovery.
• Power (6/10): Lateral burpee box jumps require explosive hip extension and jumping power, though tempered by high volume fatigue.
• Speed (5/10): Interval format with rest periods allows for aggressive pacing within rounds while managing fatigue across seven total rounds.
• Flexibility (4/10): Bear crawls demand shoulder and hip mobility while burpees require full range of motion through hips and ankles.
• Strength (3/10): Primarily bodyweight movements with box jump adding minimal load; tests strength endurance rather than maximal force production.

Movements

• Lateral Burpee Box Jump
• Bear Crawl

Scaling Options

Reduce box height to 20/16 or use step-ups instead of jumps. Substitute regular burpees if lateral movement is challenging. Bear crawl can be done on knees or hands/feet elevated on box. Reduce to 5 rounds if work capacity is limited. Consider 25ft bear crawl distance for smaller spaces.

Scaling Explanation

Scale if you cannot maintain the jump requirement (full hip extension and leaving ground) or if bear crawl form breaks down significantly. The goal is explosive, quality movement in each round rather than grinding through with poor mechanics. Each work interval should feel like an all-out effort that's sustainable across 7 rounds.

Intended Stimulus

High-intensity interval training targeting the glycolytic energy system. 7 short bursts of 45-90 seconds followed by extended rest creates repeat power development. Primary challenge is maintaining explosive movement quality while managing lactate accumulation across multiple rounds.

Coach Insight

Treat each round as a sprint with the goal of consistent times. Break the lateral burpee box jumps into 2+2 or do singles to maintain jump quality - never compromise the full hip extension requirement. Keep bear crawl low and fast, focusing on opposite hand-foot timing. Use the rest period fully - aim for 3-5 minutes between rounds. Most athletes will see significant drop-off in rounds 4-6 before finding a second wind.

Benchmark Notes

This is a 7-round workout with 1:3 work-to-rest ratio. Each round contains 4 Lateral Burpee Box Jumps (24/20) and 50ft Bear Crawl. Base time per movement: Lateral Burpee Box Jump ~4-5 sec/rep (more complex than standard burpee), Bear Crawl 50ft ~25-35 sec. Round 1-2 (fresh): 4 burpee box jumps = 18 sec, bear crawl = 30 sec, total = 48 sec work + 144 sec rest = 192 sec per round. Rounds 3-4 (1.15x fatigue): work time = 55 sec + 165 sec rest = 220 sec per round. Rounds 5-6 (1.3x fatigue): work time = 62 sec + 186 sec rest = 248 sec per round. Round 7 (1.4x fatigue): work time = 67 sec + 201 sec rest = 268 sec. Total time calculation: (2×192) + (2×220) + (2×248) + (1×268) = 384 + 440 + 496 + 268 = 1588 sec base time for intermediate athlete. Applied scaling: Elite (L10) = 1050 sec, recreational (L1) = 2100 sec, with logarithmic distribution accounting for the high anaerobic demand and complex movement patterns.

Modality Profile

Both Lateral Burpee Box Jump and Bear Crawl are bodyweight gymnastics movements requiring coordination, agility, and bodyweight control without external load.