Workout Description

Why This Workout Is Hard

This workout combines moderate loads with significant cardiovascular demand and no substantial rest (1 min isn't enough for full recovery). The run-first format means athletes hit the barbell movements pre-fatigued each round. The combination of SDHPs and Thrusters targets the same muscle groups, creating compound fatigue. For the average CrossFitter, this 25-30 minute workout will require breaking up the barbell work by round 3.

Benchmark Times for Wood

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 400m runs combined with compound movements and only 1 minute rest creates significant cardiovascular demand across the 5 rounds, testing aerobic capacity substantially.
• Stamina (7/10): Multiple rounds of compound movements with moderate loads challenge muscular endurance, particularly in the legs and shoulders through combined fatigue.
• Power (7/10): Box jumps are explosive, thrusters have a power component, and maintaining power output across rounds is challenging.
• Flexibility (6/10): Thrusters and SDHP demand good mobility in ankles, hips, and shoulders. Box jumps require adequate hip flexion and ankle dorsiflexion.
• Speed (6/10): Quick transitions between movements and maintaining pace on runs is important, though 1-minute rest allows some recovery.
• Strength (5/10): Moderate loads in thrusters and SDHP require strength endurance, but weights aren't maximal. Box height adds some leg strength demand.

Movements

• Thruster
• Burpee Box Jump
• Run
• Sumo Deadlift High-Pull

Scaling Options

Run: Reduce to 200m or substitute row/bike. Box: Lower height to 20/16" or step-ups only. SDHP: Scale to 65/45 lbs or DB power pulls. Thrusters: 65/45 lbs or DB thrusters. Volume options: Reduce to 4 or 3 rounds, or cut reps to 8 each movement. Rest can extend to 90 seconds if needed. For beginners, separate runs and gym work into distinct blocks.

Scaling Explanation

Scale if unable to maintain sub-2:00 400m pace, perform 5+ unbroken thrusters at prescribed weight, or complete burpee box jumps without extended breaks. Priority is maintaining consistent movement through all rounds - technique should not break down significantly in final 2 rounds. Target completion time is 18-22 minutes including rest periods. Scale load or volume if round times vary by more than 45 seconds. Athletes should finish feeling challenged but not completely destroyed.

Intended Stimulus

Moderate-length mixed modal workout targeting glycolytic and oxidative energy systems (15-25 minute time domain). Primary challenge is maintaining consistent output across rounds while managing fatigue from the combination of monostructural cardio and moderate-load barbell cycling. The 1-minute rest creates interval training effect.

Coach Insight

Break up the run into 85-90% effort to leave room for barbell work. On burpee box jumps, step-up is allowed to maintain steady pace - rebounding adds unnecessary fatigue. For barbell movements, sets of 5-5 or 6-4 are optimal. Keep transitions under 10 seconds. The minute rest is crucial - use full time to recover heart rate. Watch technique deterioration on SDHPs and thrusters in later rounds when fatigue sets in. Common mistake is going too hard in first 2 rounds.

Benchmark Notes

This workout is most similar to Kelly (5 rounds of 400m run + box jumps + wall balls) but with different movements. Breaking it down: 400m Run: 75-90s per round with fatigue Burpee Box Jumps: 10 reps at ~5s each = 50s SDHP: 10 reps at ~3s each = 30s Thrusters: 10 reps at ~3s each = 30s Transitions: ~15s between movements Mandatory 1min rest Base round time: 260s + transitions + rest = ~335s per round Kelly anchor points (M/F): L10: 15:30-17:30 / 17:00-19:30 L5: 21:00-24:00 L1: 30:00-35:00 This workout should be slightly faster than Kelly due to: - Fewer reps per round (30 vs 60) - More rest built in - Less wall ball fatigue Projected targets (M/F): L10: 14:00-15:00 / 17:00-18:00 L5: 20:00-22:00 / 23:00-25:00 L1: 30:00-35:00 / 33:00-38:00

Modality Profile

Run (M), Burpee Box Jump (G), Sumo Deadlift High-Pull (W), Thruster (W). Total 4 movements: 1 Gymnastics, 1 Monostructural, 2 Weightlifting. Rounded to 30/30/40 split.

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These WODs similar to Wood share comparable training demands, time domains, and movement patterns.