Workout Description

Why This Workout Is Medium

This workout combines moderate loading (155 lb HPC is manageable for average athletes) with low volume (40 total reps) across 8 short rounds. The box jump overs provide brief leg fatigue before the barbell work, but the rep scheme is short enough that each round completes quickly, allowing some recovery between rounds. The limiting factor is barbell cycling under accumulated fatigue, not absolute load or volume. Most average CrossFitters complete as prescribed with manageable pacing.

Benchmark Times for Jump and Jerk

• Elite: <3:00
• Advanced: 3:38-4:30
• Intermediate: 5:45-7:30
• Beginner: >21:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Both movements are inherently explosive: box jump overs demand lower body power, hang power cleans require full-body power generation. This workout heavily emphasizes explosive output.
• Stamina (7/10): Forty total reps of power cleans and box jumps across eight rounds demand significant muscular endurance. Fatigue accumulates as grip and leg stamina are tested repeatedly.
• Speed (7/10): For-time format incentivizes quick cycling between movements and minimal transitions. Athletes must maintain rapid rep execution across all eight rounds to minimize total time.
• Endurance (6/10): Eight rounds of explosive movements create sustained cardiovascular demand. The 'for time' format drives continuous effort without full recovery, challenging aerobic capacity moderately throughout.
• Strength (6/10): 155 lb hang power cleans represent moderate loading—challenging but not maximal. Box jump overs require functional leg strength, though not pure strength focus.
• Flexibility (4/10): Hang power cleans require shoulder mobility and hip flexibility. Box jump overs demand ankle and hip mobility, but demands remain moderate compared to gymnastics-heavy workouts.

Movements

• Box Jump-Over
• Hang Power Clean

Scaling Options

Weight reductions: Scale hang power cleans to 115 lb (intermediate) or 75-95 lb (beginner) — target a load you can cycle for 5 reps unbroken when fresh. Movement substitutions: Replace box jump overs with step-over box jumps (same height) to reduce impact and fatigue, or reduce box height to 20 inches. For athletes with knee or ankle issues, sub lateral burpees over the box or broad jumps. Volume modifications: Reduce to 6 rounds for athletes newer to barbell cycling, or drop to 3 reps per movement (3 box jump overs, 3 hang power cleans) for 8 rounds to preserve the sprint stimulus without excessive fatigue.

Scaling Explanation

Scale the weight if you cannot perform at least 8-10 unbroken hang power cleans at the prescribed load when fresh — 5 reps per round needs to feel manageable through round 6 at minimum. Scale the box height or movement if you cannot safely clear the box with confidence, especially as fatigue accumulates. The goal is to finish this workout in the 8-12 minute window — if you're projected to go beyond 15 minutes, reduce load or volume. Prioritize technique on the hang power clean above all else: a rounded back or early arm pull under fatigue is a red flag to drop weight immediately. Intensity is the goal here, but not at the cost of a back injury. Athletes should feel like they gave a true sprint effort — uncomfortable but controlled from start to finish.

Intended Stimulus

This is a sprint-style workout targeting the 8-12 minute time domain. The combination of explosive box jump overs and moderately heavy hang power cleans creates a short burst power demand that taxes both the anaerobic system and the posterior chain. The primary challenge is managing the barbell load across 8 rounds — 155 lb hang power cleans are heavy enough to force athletes to stay honest with technique while the box jump overs keep the heart rate spiking between sets. Expect burning legs, a taxed lower back, and lungs that are working hard throughout.

Coach Insight

The key to this workout is treating each round as a mini-sprint with controlled transitions. On the box jump overs, step down rather than rebounding if your legs start to fatigue — protecting your Achilles and maintaining rhythm is more important than saving 2 seconds per round. For the hang power cleans at 155 lb, establish a strong hinge position at the hang, keep the bar close, and use an aggressive hip drive. Avoid the temptation to muscle the bar up — if your elbows are slow, the weight will grind you down by round 5. Consider doing all 5 cleans unbroken in early rounds, then be willing to break into 3-2 in rounds 6-8 if needed. The biggest mistake athletes make is going out too hot on box jumps in round 1 and then dying on the cleans by round 4. Aim for consistent round splits — if round 1 takes 45 seconds, every round should feel similar. Chalk up before the cleans, reset your grip between reps if needed, and breathe at the top of each clean before cycling the next rep.

Benchmark Notes

The primary limiter is the 155 lb hang power clean — a heavy load that forces most athletes to break sets significantly under fatigue across 8 rounds. L5 (~8.5 min) likely singles or doubles on cleans by rounds 5-8 with brief rests, while box jumps remain manageable but add cumulative leg fatigue.

Modality Profile

Box Jump-Over is a bodyweight gymnastics movement (50%). Hang Power Clean is a barbell weightlifting movement (50%). Two modalities present: Gymnastics and Weightlifting split evenly.