Workout Description
For time:
280-foot Big Bob sled push (667 lb unloaded)
Round 1: 1,107 lb
Round 2: 997 lb
Round 3: 887 lb
Time cap: None
Why This Workout Is Hard
For the average CrossFit athlete, BOB on BOB is Hard because Sled Push at up to 1107 lb meet a roughly 8:24 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Many average athletes will need to scale at least one limiter. The team total score also requires coordinated team pacing.
Benchmark Times for BOB on BOB
- Elite: <4:40
- Advanced: 5:43-6:36
- Intermediate: 7:31-8:24
- Beginner: >13:39
Training Focus
This workout develops the following fitness attributes:
- Strength (10/10): External loading and force demands score 1.0 for strength. The prescription reaches about 1107 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Speed (7/10): The 8:24 scoring window and 1 movement score 0.7 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
- Power (5/10): Sled Push at up to 1107 lb drive a 0.5 power score through controlled force rather than maximal explosiveness. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Endurance (2/10): BOB on BOB scores 0.2 for endurance because its 8:24 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Stamina (2/10): The repeated work around Sled Push at up to 1107 lb scores 0.2 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Flexibility (1/10): The prescribed positions create a 0.1 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Scaling Options
Reduce Sled Push to a load that permits crisp small sets without failed reps.
Scaling Explanation
Choose options that keep the athlete working in the short, high-output domain without prolonged failure. Preserve the primary challenge of Sled Push at up to 1107 lb, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
BOB on BOB is intended as a short, high-output test centered on Sled Push at up to 1107 lb. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.
Coach Insight
Start at a pace you can repeat through the middle of the workout, and break Sled Push at up to 1107 lb before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station. Agree on handoffs and shared-work standards before starting so transitions do not erase planned pacing.
Benchmark Notes
L5 is anchored near 8:24 for an average Rx athlete, allowing realistic set breaks and transitions around Sled Push at up to 1107 lb. L10 targets 4:02 with deliberate pacing, near-unbroken skill work, and minimal transition loss.
Modality Profile
Counting each unique movement once, W includes Sled Push. That produces G 0%, M 0%, and W 100%.
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