Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume (819 total reps) and minimal built-in rest. The movement sequencing creates significant fatigue - heavy core work leads into box jumps, while deadlifts follow burpees. The 3-round format with 8 movements per round means sustained effort for 20-25 minutes. While individual elements aren't extreme, the combination and volume create substantial accumulated fatigue.

Benchmark Times for Lucas

• Elite: <31:30
• Advanced: 34:30-37:30
• Intermediate: 40:30-43:30
• Beginner: >66:53

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 246 reps per round targeting different muscle groups. The combination of movements creates significant local muscular fatigue, especially in posterior chain and core.
• Endurance (8/10): High-volume workout with minimal rest potential across 3 rounds. Continuous movement through varied exercises creates sustained cardiovascular demand and tests aerobic capacity.
• Speed (7/10): Quick transitions between movements and fast cycling of bodyweight exercises are crucial for optimal time. Double-unders require significant speed.
• Power (6/10): Box jumps, kettlebell swings, and wall balls demand explosive output. However, high volume will reduce power output as fatigue accumulates.
• Flexibility (5/10): Full-range deadlifts, wall balls, and box jumps require decent mobility. Hip flexion/extension and shoulder mobility are consistently challenged.
• Strength (4/10): Moderate loads in deadlifts, KB swings, and weighted sit-ups provide some strength stimulus, but volume and fatigue limit maximal force production.

Movements

• Air Squat
• Box Jump
• Burpee
• Deadlift
• Double-Under
• Kettlebell Swing
• Push-Up
• Sit-Up
• Wall Ball

Scaling Options

Weighted Sit-Ups: Reduce to 10/7kg or remove weight. Box Jumps: Lower height to 50/40cm or step-ups. KB Swings: Scale to 16/12kg, American to Russian style. Burpees: Step-back burpees or reduce to 16 reps. Deadlifts: Reduce to 40% 1RM or use DB/KB. Wall Balls: Lower target height, reduce weight to 6/4kg. Push-Ups: Knee push-ups or incline. Double-Unders: Single skips (90 reps) or alternating step jumps.

Scaling Explanation

Scale if unable to maintain proper form on weighted movements or if push-ups/burpees cause significant form breakdown. Target completion time is 15-25 minutes - scale volume if projected over 25 minutes. Prioritize consistent movement over speed, especially on deadlifts and KB swings. Consider reducing to 2 rounds if endurance is limited. Athletes should be able to perform at least 10 unbroken reps of each movement when fresh before attempting Rx.

Intended Stimulus

Moderate-length glycolytic workout targeting 15-25 minutes. Primary focus is on muscular endurance and stamina across multiple movement patterns. The workout challenges both posterior chain and pushing mechanics while maintaining a steady work rate. The combination of weighted and bodyweight movements tests strength-endurance capacity.

Coach Insight

Break up sets early to maintain consistent pace - aim for 2-3 sets per movement. For weighted sit-ups, keep core tight and control descent. On box jumps, step down to conserve energy. Break kettlebell swings at 15-20 reps. Burpees will be the most taxing - consider 6-6-6-6 rep scheme. For deadlifts, quick singles or doubles when fatigued. Wall balls should be unbroken early, then 12-12 splits. Push-ups in sets of 10. Air squats steady pace. Double-unders in sets of 10-15 when fresh, smaller sets later.

Benchmark Notes

Lucas totals 738 reps across weighted sit-ups, box jumps, kettlebell swings, burpees, deadlifts, wall balls, push-ups, air squats, and double-unders. The old explanation estimated 1,792 seconds of base work, then stored a 13-minute top threshold. The male curve uses about 30 minutes for L10, 45 minutes for L5, and 70 minutes for L1.

Modality Profile

Out of 9 movements: 5 Gymnastics (Air Squat, Box Jump, Burpee, Push-Up, Sit-Up, Double-Under), 0 pure Monostructural, and 3 Weightlifting (Deadlift, Kettlebell Swing, Wall Ball). Double-Under could be considered either G or M, but is typically classified as G due to being a bodyweight coordination skill. Rounded to nearest 10% from raw percentages of ~67/0/33.

Similar Workouts to Lucas

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

• Valentine's Day (85% similar) - For Time (with a Partner) 30 Partner Burpees 100 Wall Ball Shots (20/14 lb) 100 Pull-Ups 200 Double-...
• Marie (85% similar) - AMRAP in 17 minutes 26 Air Squats 7 Power Cleans (80/55 kg) 17 Burpees Over the Bar...
• Goodell (85% similar) - 5 Rounds for Time 400 meter Run 20 Wall Balls (20/14 lb) 14 Kettlebell Swings (53/35 lb) 38 reps of ...
• Team 1776 (85% similar) - For Time (in a Team of 3) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burp...
• Amulet Shift (85% similar) - AMRAP in 20 minutes First, 50-40-30-20-10 reps For Time of: Push-Ups Kettlebell Swings (53/36 lb) T...
• Iron Ranger (85% similar) - For Time 22 second Silence 94 Goblet Squats (2/1.5 pood) 94 Push-Ups 94 Sit-Ups 94 Russian Kettlebel...
• Pedro 66 (84% similar) - 3 Rounds for Time 22 calorie Row 22 Shoulder-to-Overheads (95/65 lb) 22 Pull-Ups 22 Back Squats (95/...
• DRK (84% similar) - 5 Rounds for Time 6 Bar Muscle-Ups 23 Russian Kettlebell Swings (70/53 lb) 19 Toes-to-Bars 44 Double...

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