Workout Description

Why This Workout Is Medium

The built-in rest structure is the key factor here — while Partner B works through box jump-overs, ball slams, and sit-ups, Partner A is running 400m, creating natural recovery intervals. Loads are light (30/20 lb ball slams, 24/20 in box jumps), movements are fundamental, and the 37-minute AMRAP with alternating partners prevents the crushing fatigue accumulation of solo continuous work. Manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Continuous cycling through box jump-overs, ball slams, and sit-ups accumulates high rep volume over 37 minutes. Muscular endurance in legs, core, and upper body is repeatedly taxed each rotation.
• Endurance (7/10): The 37-minute partner AMRAP with repeated 400m runs creates sustained cardiovascular demand. Each athlete alternates running and station work, keeping heart rate elevated throughout the entire workout.
• Power (5/10): Box jump-overs and ball slams are inherently explosive movements requiring hip extension power. However, the sustained AMRAP format moderates peak power output as fatigue accumulates over 37 minutes.
• Speed (5/10): Efficient transitions between movements and maintaining a consistent run pace are important for maximizing rounds. The partner format provides brief recovery, allowing moderate cycling speed rather than all-out sprinting.
• Strength (2/10): Light loads of 30/20 lb ball slams and bodyweight movements offer minimal maximal strength stimulus. The workout prioritizes muscular endurance over force production at near-maximal loads.
• Flexibility (2/10): Basic range of motion is required for sit-ups, box jump-overs, and ball slams. No extreme mobility demands are present; standard hip and shoulder mobility is sufficient throughout.

Movements

• Box Jump-Over
• Sit-Up
• Run
• Ball Slam

Scaling Options

Run: Reduce to 300m or substitute a 500m row or 2-minute bike/ski erg for athletes with running limitations or injuries. Box Jump-Overs: Reduce box height to 20/16 inches, or substitute step-overs for athletes with knee concerns or limited jumping ability. Ball Slams: Reduce weight to 20/10 lb for newer athletes or those with shoulder limitations; substitute med ball deadlifts if overhead range of motion is restricted. Sit-Ups: Reduce to 15 reps, substitute banded sit-ups, or swap for 15 V-ups or 20 AbMat crunches for athletes with lower back sensitivity. Volume: Reduce the interior work to 8 box jump-overs, 10 ball slams, and 15 sit-ups if the team is consistently waiting on each other or the pace is unsustainable.

Scaling Explanation

Scale this workout if either partner cannot complete the interior work (box jump-overs, ball slams, sit-ups) before the runner returns — the goal is a smooth, continuous handoff with minimal standing around. If athletes are waiting more than 30 seconds consistently, reduce reps or load. Prioritize movement quality over Rx weights, especially on box jump-overs where fatigue increases injury risk. Athletes newer to CrossFit or with limited aerobic base should scale the run distance first to keep the rhythm of the workout intact. The target stimulus is sustained moderate-to-hard effort for the full 37 minutes — if either partner is redlining early or coasting late, adjust accordingly. This is a team effort, so match scaling to the weaker partner's capacity to keep the workout flowing.

Intended Stimulus

This is a long aerobic grind in the 37-minute time domain, designed to test your sustained engine and ability to manage effort across an extended partner workout. The run acts as both a working interval and a built-in recovery window, creating a natural push-rest rhythm. The primary challenge is conditioning and mental durability — keeping your output honest on the box jump-overs, ball slams, and sit-ups while your partner runs, then stepping onto the track without fully recovering. Expect a moderate-to-hard sustained effort throughout, similar to a long steady engine with periodic spikes in intensity.

Coach Insight

The key to this workout is honest communication with your partner and disciplined pacing from the first round. The runner sets the tempo — if you sprint the 400m early, you'll hand off to a gassed partner who slows the interior work. Aim for a consistent, controlled 400m pace you can repeat for 37 minutes, roughly 70-80% effort. On the box jump-overs, step down if needed to protect your legs and keep your heart rate from spiking unnecessarily — the goal is smooth and continuous, not explosive. Ball slams should be rhythmic and powerful; use your hips, not just your arms, and let the ball do the work on the way down. Sit-ups should be steady and unbroken — anchor your feet if allowed and breathe consistently. The biggest mistake teams make is going out too hot on the first two rounds and dying in the back half. Treat rounds 1-3 as a warm-up, find your groove in rounds 4-6, and push in the final 8-10 minutes when you know what's left in the tank.

Benchmark Notes

Partner AMRAP in 37 minutes: one partner runs 400 m while the other does 10 box jump-overs, 15 ball slams and 20 sit-ups, then they switch; each run is a round. The run sets the pace: an average pair runs about 2 minutes (L5 15-17 rounds), an elite pair about 1:25 (L10 26+).

Modality Profile

4 movements: Run (M), Box Jump-Over (G), Ball Slam (W), Sit-Up (G). Gymnastics: 2/4 = 50%, Monostructural: 1/4 = 25%, Weightlifting: 1/4 = 25%.

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