Workout Description

Why This Workout Is Medium

This 3-round structure provides natural recovery between movements. The 275/185lb deadlifts are heavy but only 5 reps — manageable before significant fatigue sets in. Burpees and box jumps compound leg fatigue, but 20 double-unders is a brief skill break. Total volume is modest (~15 min for average athlete), with no single element overwhelming. Most experienced CrossFitters can complete as prescribed.

Benchmark Times for Gerard Schrang

• Elite: <4:00
• Advanced: 4:30-5:08
• Intermediate: 6:00-7:15
• Beginner: >19:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Moderate-to-high rep ranges across four movements per round accumulate significant muscular fatigue. Burpees and box jumps tax legs repeatedly while double-unders challenge forearm and calf endurance across all three rounds.
• Power (7/10): Box jumps and double-unders are inherently explosive movements requiring rapid force production. Deadlifts at moderate-heavy loads also benefit from hip drive. Power output is a consistent theme across most movements in this workout.
• Endurance (6/10): Three rounds of mixed movements with burpees, box jumps, and double-unders create sustained cardiovascular demand. The for-time format pushes athletes to maintain elevated heart rate throughout, testing aerobic capacity.
• Strength (6/10): Deadlifts at 275/185 lb represent a moderately heavy load requiring genuine strength output. While only 5 reps per round, the weight is substantial enough to demand real force production, especially under fatigue.
• Speed (6/10): For-time format incentivizes fast transitions and quick cycling of burpees and double-unders. Athletes must balance sprint-like effort on lighter movements while managing fatigue from heavy deadlifts to optimize overall completion time.
• Flexibility (4/10): Deadlifts require adequate hamstring and hip mobility, while box jumps demand hip flexor range. Double-unders need ankle and shoulder coordination. Overall mobility demands are moderate but present across multiple movement patterns.

Movements

• Burpee
• Deadlift
• Box Jump
• Double-Under

Scaling Options

Weight: Reduce deadlifts to 185/125 lb (roughly 65-70% of Rx) for athletes who cannot maintain a neutral spine under fatigue, or 135/95 lb for newer athletes. Movement subs: Replace double-unders with 40 single-unders or 10 double-under attempts plus 10 singles if still developing the skill. Sub box jumps with box step-ups (same height) for athletes with knee concerns or poor landing mechanics. Reduce box height to 20/16 in if needed. Volume: Scale to 2 rounds for athletes newer to CrossFit or those managing injury. Reduce reps to 5 deadlifts / 8 burpees / 12 box jumps / 15 double-unders if the full volume feels unmanageable.

Scaling Explanation

Scale the deadlift weight if you cannot perform at least 5 unbroken reps with a neutral spine when fresh — fatigue will only make form worse. Scale double-unders if you spend more than 60-90 seconds on them per round, as this kills the intended stimulus and turns a sprint into a frustrating grind. The goal is to finish each round in roughly 3-5 minutes and complete the workout in 10-18 minutes total. If you're projected to go beyond 20 minutes, reduce volume or weight. Prioritize movement quality on the deadlift above all else — a tweaked back ends your training week, not just this workout. Intensity is the goal, but never at the cost of a safe spine position.

Intended Stimulus

This is a moderate-intensity sprint workout targeting a 10-18 minute time domain. Expect a hard, sustained effort that taxes both your strength and conditioning simultaneously. The deadlifts are heavy enough to demand respect but shouldn't grind — they're meant to elevate your heart rate before you hit the burpees and box jumps. The double-unders serve as a brief skill-based recovery before the next round. Primary challenge is managing fatigue across all four movements without letting the deadlift form break down as your lungs are burning.

Coach Insight

Treat the deadlifts as your pace-setter — if you're gassing out on the bar, you went too hard on the previous movements. Aim for 3-2 or quick singles on the deadlifts by round 2-3 rather than forcing touch-and-go and compromising your back position. On burpees, find a sustainable rhythm — a slow-and-steady burpee beats a fast one that leaves you wrecked. For box jumps, step down every rep to protect your Achilles and keep your heart rate from spiking unnecessarily; save the rebound jumps for competition day. Attack the double-unders with a relaxed grip and consistent cadence — this is your relative rest before the next round. Common mistakes: rushing the deadlift setup when fatigued (leads to rounded backs), going unbroken on burpees in round 1 and dying in round 3, and tripping on double-unders due to tension. Keep transitions sharp — every second lost between movements adds up over 3 rounds.

Benchmark Notes

The 275 lb deadlift is the primary limiter for lower levels, forcing singles and extended rest; double-unders add a skill bottleneck for L1-L4. L5 (~8 min) moves through deadlifts in 2-3 sets per round, strings 10-15 double-unders, and keeps transitions tight across all three rounds.

Modality Profile

4 movements total: Deadlift (W), Burpee (G), Box Jump (G), Double-Under (G). 3 Gymnastics movements and 1 Weightlifting movement. 3/4 = 75% G, 1/4 = 25% W, 0% M.

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