Workout Description

Why This Workout Is Medium

This workout combines moderate volume (45 total box jumps across 3 rounds) with a 60cm box height and 600m total running. The structure provides natural recovery—each round alternates between a lower-body explosive movement and aerobic work, preventing complete fatigue accumulation. Box jumps are skill-based but not complex under fatigue. The 200m runs offer brief recovery between rounds. Most average CrossFitters complete this in 12-16 minutes without scaling, making it solidly Medium difficulty.

Benchmark Times for Workout

• Elite: <3:18
• Advanced: 3:45-4:15
• Intermediate: 4:53-5:45
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Box jumps are inherently explosive movements requiring rapid force production. Three rounds of 15 jumps emphasize repeated power output, making this a primary training stimulus.
• Endurance (7/10): The 600m total running distance combined with three rounds creates sustained cardiovascular demand. The repeated box jumps elevate heart rate, maintaining aerobic challenge throughout the workout.
• Speed (7/10): For-time format demands quick cycling between box jumps and running transitions. Minimizing rest and maintaining rapid movement pace directly impacts total time, rewarding efficient execution.
• Stamina (6/10): 45 total box jumps across three rounds requires moderate muscular endurance in the legs. The running component adds sustained lower body fatigue, though volume is moderate rather than extreme.
• Strength (3/10): Box jumps at 60cm demand some lower body power and strength, but bodyweight-only movement limits maximal strength stimulus. No external load significantly challenges strength production.
• Flexibility (2/10): Basic ankle and hip mobility needed for box jumps and running. No extreme range of motion demands; standard athletic positions suffice for both movements.

Movements

• Run
• Box Jump

Benchmark Notes

Box jumps at 60cm and 200m runs are both accessible but fatigue accumulates across 3 rounds; the primary limiters are box jump confidence/height and running pace under fatigue. L5 (~6:15) maintains steady step-ups or box jumps with moderate run pace around 1:10/200m.

Modality Profile

Box Jump is a bodyweight gymnastics movement (50%). Run is a monostructural cardio movement (50%). Two modalities present with equal representation.