Workout Description

Why This Workout Is Hard

This workout combines two demanding movements in a high-volume format with no built-in rest. Burpee box jumps are metabolically taxing and create significant leg fatigue, which compounds when transitioning to chest-to-bar pull-ups. The 12-round structure means 48 burpee box jumps and 72 C2B pull-ups total - substantial volume that will challenge grip strength, cardiovascular capacity, and muscular endurance simultaneously. Most athletes will need to break up rounds significantly.

Benchmark Times for 30:01 - 50:00

• 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:

• Stamina (9/10): High volume of burpee box jumps and chest-to-bar pull-ups will severely test upper body pulling stamina and full-body muscular endurance.
• Endurance (8/10): Twelve rounds of continuous work with no prescribed rest creates significant cardiovascular demand, requiring sustained aerobic capacity throughout.
• Speed (7/10): Fast cycling between movements and minimizing transition time between burpees and pull-ups is crucial for maintaining intensity.
• Power (6/10): Box jumps are explosive hip extension movements, and the burpee component requires rapid transitions from floor to standing position.
• Strength (4/10): Chest-to-bar pull-ups require solid relative strength, while burpee box jumps demand moderate strength for explosive hip extension.
• Flexibility (3/10): Burpees require hip and shoulder mobility, chest-to-bar demands good shoulder flexibility, and box jumps need adequate ankle mobility.

Movements

• Chest-to-Bar Pull-Up
• Burpee Box Jump

Benchmark Notes

This workout consists of 12 rounds of 4 Burpee Box Jumps (24/20) + 6 Chest-to-Bar Pull-Ups, totaling 48 burpee box jumps and 72 chest-to-bar pull-ups. I'll analyze this using Helen as the primary anchor since it's a similar multi-round format with pull-ups, then cross-reference with other pull-up intensive benchmarks. Movement Analysis: - Burpee Box Jump: 4-5 sec per rep fresh (combines burpee 3-4 sec + box jump 1.5-2 sec with transition) - Chest-to-Bar Pull-Up: 1.5-2.5 sec per rep fresh (more demanding than regular pull-ups) Round-by-Round Breakdown: Rounds 1-3 (fresh): Burpee box jumps 4.5 sec/rep, C2B pull-ups 2 sec/rep = 26 sec/round Rounds 4-6 (light fatigue): 1.15x multiplier = 30 sec/round Rounds 7-9 (moderate fatigue): 1.3x multiplier = 34 sec/round Rounds 10-12 (heavy fatigue): 1.6x multiplier = 42 sec/round Transitions: 3-5 sec between movements per round = 48 sec total Set breaks: C2B pull-ups will break into smaller sets in later rounds, adding 30-60 sec Total calculation: (3×26) + (3×30) + (3×34) + (3×42) + 48 + 45 = 444 sec base time Anchor Comparison: Helen (3 rounds with pull-ups): L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec This workout has 4x the rounds but simpler movements per round. The burpee box jump is more taxing than a 400m run + KB swings, but we have fewer pull-ups per round (6 vs 12). The extended duration and cumulative fatigue from 12 rounds justifies scaling Helen's times down slightly. Angie (100 pull-ups + other movements): L10 900-1080 sec provides a cross-check for high-volume pull-up work. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Both Burpee Box Jump and Chest-to-Bar Pull-Up are bodyweight gymnastics movements, resulting in 100% gymnastics modality