Workout Description

Why This Workout Is Medium

This workout combines moderate volume bodyweight movements with built-in recovery periods from the 400m runs. While 200 total reps seems high, the running breaks prevent complete fatigue accumulation. Wall balls and burpees will create the most challenge, but the pacing allows athletes to recover between stations. Most average CrossFitters can complete as prescribed, though the final burpees after accumulated fatigue will be demanding.

Benchmark Times for Run Forrest Run

• Elite: <14:30
• Advanced: 15:30-17:00
• Intermediate: 19:00-21:00
• Beginner: >31:30

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Five 400m runs interspersed with bodyweight movements creates significant cardiovascular demand and tests aerobic capacity throughout the workout.
• Stamina (8/10): High volume of 40 reps per movement across five different exercises will heavily tax muscular endurance in core, legs, and full body.
• Speed (6/10): Running intervals and transitions between movements require maintaining pace; workout structure demands consistent cycling speed.
• Flexibility (4/10): Hollow rocks and lunges require moderate core and hip mobility; military plank demands shoulder stability and hip extension.
• Strength (3/10): Primarily bodyweight movements with light wall ball load; minimal maximal strength requirements but some resistance present.
• Power (3/10): Wall balls and burpees have explosive components, but high rep scheme reduces power output in favor of endurance.

Movements

• Run
• Hollow Rock
• Alternating Lunge
• Wall Ball
• Burpee

Scaling Options

Reduce run to 200m or 1-minute bike/row. Scale hollow rocks to bent-knee or dead bugs. Reduce wall ball weight to 6/4kg or use lighter medicine ball. Scale burpees to step-ups or squat thrusts. Military plank can be modified to knees or reduce to 20-30 seconds total hold time.

Scaling Explanation

Scale if unable to maintain steady aerobic pace throughout or if movement quality deteriorates significantly. Priority is maintaining consistent effort level rather than completing all reps. Target 20-25 minutes total. Scale movements that cause excessive fatigue or compromise running pace between stations.

Intended Stimulus

Moderate-duration aerobic capacity workout lasting 20-30 minutes. Primarily oxidative energy system with glycolytic bursts during movement intervals. Tests ability to maintain steady pace while managing fatigue across multiple movement patterns. Mental challenge of sustained effort with varied demands.

Coach Insight

Treat runs as active recovery between movement sets - aim for conversational pace, not sprint. Break bodyweight movements early and often: hollow rocks 20-20, lunges 20-20, burpees 8-8-8-8-8-8-2. Wall balls should be unbroken or maximum 25-15. Military plank hold for 30-40 seconds total. Focus on breathing rhythm during runs to prepare for next movement station.

Benchmark Notes

This workout is similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) but with different movements and rep counts. Using Kelly as the primary anchor (L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec), I calculated movement-by-movement: 5x400m runs = 375-600 sec total, 40 hollow rocks = 40-80 sec, 40 alt lunges = 60-120 sec, 40 wall balls = 80-160 sec, 40 burpees = 120-240 sec, 40 military planks = 80-160 sec. Adding transitions (30-60 sec total) and fatigue multipliers (1.0x-1.3x across rounds), the total ranges from 840-1980 seconds. The workout is slightly easier than Kelly due to lighter wall ball loading (9/6kg vs 20/14lb) and no box jumps, justifying times about 10-15% faster than Kelly's anchors.

Modality Profile

6 movements total: 4 Gymnastics (Hollow Rock, Alternating Lunge, Burpee, Military Plank), 1 Monostructural (Run), 1 Weightlifting (Wall Ball). Gymnastics dominates at 67%, with M and W each around 17%.