Workout Description

Why This Workout Is Medium

This is a team workout where 3 athletes share all reps, meaning each person does roughly 1/3 of the volume per round — about 7 burpees, 5 pull-ups, 20 jumping lunges, 8 push-ups, and ~333m row per round. The built-in rest while teammates work dramatically reduces fatigue accumulation. Movements are all bodyweight and fundamental. Total individual workload is manageable for an average CrossFitter, landing this firmly in Medium territory.

Benchmark Times for Job’s Challenge

• Elite: <15:45
• Advanced: 17:30-19:30
• Intermediate: 21:45-24:30
• Beginner: >44:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across 3 rounds: 60 burpees, 45 pull-ups, 180 jumping lunges, 75 push-ups, and 3,000 meters rowed. Upper body pushing, pulling, and leg muscular endurance are all heavily taxed.
• Endurance (8/10): Three rounds of rowing 1,000 meters combined with continuous bodyweight movements creates significant cardiovascular demand. The team format allows brief recovery but total aerobic output remains very high across the workout.
• Speed (5/10): Team format allows pacing and rotation strategy, reducing sprint urgency. However, efficient transitions and cycling speed on burpees and push-ups matter for competitive times. Steady sustainable pacing dominates over pure speed.
• Power (4/10): Burpees and jumping lunges require repeated explosive hip extension and jumping mechanics. However, the high volume and fatigue accumulation shift the stimulus away from true power toward muscular endurance over time.
• Flexibility (3/10): Jumping lunges require moderate hip flexor and hip mobility. Burpees and pull-ups demand basic shoulder and thoracic range of motion. Overall mobility demands are moderate but not extreme.
• Strength (1/10): Entirely bodyweight movements with no external loading. Demands relative strength endurance rather than maximal force production. Pull-ups are the most strength-demanding element but still fall well short of true strength stimulus.

Movements

• Push-Up
• Burpee
• Jumping Lunge
• Row
• Pull-Up

Scaling Options

Pull-Ups: Sub banded pull-ups, ring rows, or jumping pull-ups for athletes who cannot perform 5+ unbroken kipping pull-ups. Reduce reps to 10 per round if needed. Jumping Lunges: Sub reverse lunges (stepping, no jump) to reduce impact on knees and lower the cardiovascular spike — keep the same rep count or reduce to 40 per round. Burpees: Sub step-up burpees (step back and step forward instead of jumping) for athletes with shoulder or wrist limitations. Reduce to 15 per round if needed. Push-Ups: Sub knee push-ups or elevated push-ups on a box to maintain full range of motion with proper mechanics. Reduce to 15-20 per round if needed. Row: Sub 800m row, 1,000m bike erg, or 500m ski erg if rowers are limited. Volume: Consider 2 rounds instead of 3 for newer athletes or those with significant movement limitations.

Scaling Explanation

Athletes should scale if they cannot perform at least 5 unbroken pull-ups, struggle to maintain a plank position during push-ups, or have knee pain that worsens with jumping. The goal is to keep all three athletes moving with quality mechanics throughout — if one person is grinding through every set while teammates wait, the stimulus is lost and injury risk rises. Prioritize technique over intensity, especially on jumping lunges and push-ups where fatigue-driven form breakdown is common. The target completion time for a fit team of three is 35-45 minutes; if your team is projected to exceed 50 minutes, reduce volume (2 rounds or fewer reps) rather than sacrificing movement quality. Scaling is not a weakness — it keeps the intended stimulus intact and ensures every athlete finishes strong.

Intended Stimulus

This is a moderate-to-long time domain team workout, targeting roughly 30-50 minutes of sustained effort across three athletes. The energy demand is a hard, sustained engine — think grinding cardio with repeated bouts of bodyweight movements that accumulate fatigue over time. The primary challenge is conditioning and mental toughness, as each athlete must manage their own output while staying accountable to their teammates. The team format adds a layer of pacing strategy and communication, making this as much a test of teamwork as fitness. Expect burning lungs, heavy legs from the jumping lunges, and grip fatigue from the pull-ups and burpees compounding across rounds.

Coach Insight

Divide the work strategically from the start — don't assume equal splits are always the best approach. Let your strongest puller handle more pull-ups, your best rower anchor the erg, and distribute burpees and push-ups based on individual strengths. For the row, one athlete rows the full 1,000m while the others rest or prep for the next movement — communicate clearly on transitions. Break the 60 jumping lunges into sets of 10-15 per person to keep legs fresh; these will destroy you if you go unbroken early. On push-ups, keep a tight plank — hips sagging is the first sign of fatigue and a movement standard violation. Burpees should be steady and rhythmic, not sprinted — a controlled 3-4 second cycle beats burning out in 10 reps. Pull-ups: if kipping, stay tight and avoid wild swings that waste energy. Common mistakes include going out too hot on round one, poor communication on transitions, and letting the row become a rest instead of a quality effort. Aim for consistent splits across all three rounds.

Benchmark Notes

Team of three, three rounds of 20 burpees, 15 pull-ups, 60 jumping lunges, 25 push-ups and a 1,000 m row, shared. The row is almost half the time. L5 (24:30-27:30) rows each 1,000 m in about 3:50 and takes about 8:30 a round. An elite team (under 15:45) holds about 5:15 a round.

Modality Profile

5 movements total: Burpee (G), Pull-Up (G), Jumping Lunge (G), Push-Up (G) = 4 Gymnastics; Row (M) = 1 Monostructural. 4/5 = 80% G rounded to 80%, but applying clean rounding: 4 G movements and 1 M movement gives approximately 80/20 split. G: 80, M: 20, W: 0.

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