Workout Description

Why This Workout Is Very Hard

For the average CrossFit athlete, Jump Pull Yoke is Very Hard because Yoke Carry at up to 665 lb and Shuttle Box Jump meet a roughly 6:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard.

Benchmark Times for Jump Pull Yoke

• Elite: <2:55
• Advanced: 3:33-4:10
• Intermediate: 4:50-5:30
• Beginner: >0:12

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): External loading and force demands score 0.8 for strength. The prescription reaches about 665 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Speed (8/10): The 6:00 scoring window and 3 movements score 0.8 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Power (5/10): Shuttle Box Jump drive a 0.5 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Endurance (2/10): Jump Pull Yoke scores 0.2 for endurance because its 6:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Stamina (2/10): The repeated work around Yoke Carry at up to 665 lb and Shuttle Box Jump scores 0.2 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• 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

• Shuttle Box Jump
• Sled Rope Pull
• Yoke Carry

Scaling Options

Reduce Yoke Carry to a load that permits crisp small sets without failed reps.

Scaling Explanation

Choose options that keep the athlete working in the short, high-output domain and capable of meaningful progress inside the 6:00 cap. Preserve the primary challenge of Yoke Carry at up to 665 lb and Shuttle Box Jump, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Jump Pull Yoke is intended as a short, high-output test centered on Yoke Carry at up to 665 lb and Shuttle Box Jump. 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 Yoke Carry at up to 665 lb and Shuttle Box Jump before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

The seated pull and three progressively heavier yoke carries separate athletes after the 20 box jumps. L1-L4 are ranked at 8-22 scored stations/reps; L5-L10 finish from 5:50 to 2:35 with increasingly efficient heavy carries.

Modality Profile

Counting each unique movement once, G includes Shuttle Box Jump; W includes Sled Rope Pull and Yoke Carry. That produces G 30%, M 0%, and W 70%.

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If you enjoy Jump Pull Yoke, you might also like these similar CrossFit WODs:

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