Workout Description

Why This Workout Is Very Hard

For the average CrossFit athlete, Intervals is Very Hard because Box Jump-Over and Burpee Box Jump-Over meet a roughly 12:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and 6 minutes of programmed recovery temper the density but do not remove accumulated fatigue. Only experienced athletes are likely to preserve every Rx standard.

Benchmark Times for Intervals

• Elite: <9:14
• Advanced: 10:26-12:00
• Intermediate: 2:34.5-2:12
• Beginner: >0:43.5

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): The repeated work around Box Jump-Over and Burpee Box Jump-Over scores 0.7 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Speed (6/10): The 12:00 scoring window and 3 movements score 0.6 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Endurance (4/10): Intervals scores 0.4 for endurance because its 12:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Power (3/10): Box Jump-Over and Burpee Box Jump-Over drive a 0.3 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Strength (1/10): Force and control demands score 0.1 for strength. Strength supports posture and movement quality, while absolute load is either unreported or not the workout's primary scoring challenge.
• 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.

Movements

• Box Jump-Over
• Row
• Burpee Box Jump-Over

Scaling Options

Reduce monostructural distance or calories to roughly 70-80%.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 12:00 cap. Preserve the primary challenge of Box Jump-Over and Burpee Box Jump-Over, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Intervals is intended as a moderate-duration test centered on Box Jump-Over and Burpee Box Jump-Over. 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 Box Jump-Over and Burpee Box Jump-Over before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Many average athletes will meet the 12:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 121 reps; the fastest finisher target is 8:38, with Box Jump-Over and Burpee Box Jump-Over as the primary limiters.

Modality Profile

Counting each unique movement once, G includes Box Jump-Over and Burpee Box Jump-Over; M includes Row. That produces G 70%, M 30%, and W 0%.

Similar Workouts to Intervals

If you enjoy Intervals, you might also like these similar CrossFit WODs:

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