Workout Description

Why This Workout Is Very Hard

This 34-minute AMRAP combines high-volume gymnastics (100 burpee box jumps) with heavy cyclical loading (100 wall balls) and skill work (double-unders), all separated by significant running. The continuous nature without built-in rest, plus the way running interferes with recovery between high-volume segments, creates substantial metabolic fatigue. Even split between partners, the volume and combination remains challenging for average CrossFitters.

Benchmark Times for Ryan Muramoto

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >34:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Multiple 800m runs combined with high-rep bodyweight and light implement movements create significant cardiovascular demand over 34 minutes of continuous work.
• Stamina (8/10): High volume of burpee box jump-overs and wall balls tax local muscular endurance, particularly in legs and shoulders.
• Speed (7/10): Fast transitions between movements and quick cycling of double-unders and wall balls are crucial for maximizing work capacity.
• Power (6/10): Box jumps, double-unders, and dynamic wall ball shots require significant power output, though fatigue will impact expression.
• Flexibility (4/10): Hip mobility for burpees and wall balls, shoulder mobility for wall balls, but no extreme ranges of motion required.
• Strength (3/10): Light to moderate loads in wall balls with mostly bodyweight movements. Partner format allows some work-rest intervals.

Movements

• Wall Ball
• Burpee Box Jump-Over
• Run
• Double-Under

Scaling Options

Movement modifications: Step-up and step-down for burpee box jump-overs (20/16" box), reduce wall ball weight (20/14 lb) and target height (9'/8'), single-unders or 4:1 ratio for double-unders. Distance modifications: 400m runs instead of 800m, or substitute 500m row. Volume modifications: Reduce to 75 reps each for burpees and wall balls, 150 total double-unders. Time cap can be adjusted to 25-30 minutes for scaled versions while maintaining intended stimulus.

Scaling Explanation

Scale if unable to perform 15+ unbroken double-unders, maintain wall ball rhythm for sets of 10+, or run 800m under 4:30. Priority is maintaining consistent movement with good technique throughout entire workout. Scaled version should take 25-34 minutes - if projected time is longer, reduce volume or modify movements. Athletes should be able to keep work periods longer than rest periods. Scale to maintain intensity rather than just 'getting through' workout with poor movement patterns.

Intended Stimulus

Long-duration aerobic workout (30+ minutes) with mixed modal elements. Primary energy system is oxidative with glycolytic spikes during burpee box jump-overs and wall balls. Tests aerobic capacity, partner coordination, and mental resilience. Volume and time domain create significant metabolic stress while skill elements (double-unders, box jumps) require maintenance of technique under fatigue.

Coach Insight

Partners should establish clear work-rest rotation strategy - suggest 10-15 rep chunks for burpees and wall balls. One partner works while other rests. Run together to maintain pacing and accountability. Break double-unders into sets of 25-50 based on skill level. Keep transitions under 10 seconds. Common mistakes: rushing early burpees, breaking wall balls into singles, poor run pacing. Focus on consistent effort rather than sprint-bonk cycles. Consider chalk for wall balls and plan box height adjustments if needed during burpees.

Benchmark Notes

Breaking down this 34-minute AMRAP partner workout: 1. Burpee Box Jump-Overs (100 total, split between partners) - 50 reps each at 4-5 sec/rep = 200-250 sec per person - Partner work allows alternating rest - Total segment: ~300 sec 2. 800m Run - Fresh pace 150-210 sec - After burpees +15% = 175-240 sec - Partners can't help here 3. Wall Ball Shots (100 total) - 50 reps each at 2.5-3 sec/rep = 125-150 sec - Fatigue from run affects first sets - Breaking into 15-10-10-8-7 sets - Total segment: ~240 sec 4. Second 800m Run - Additional fatigue +20% = 180-250 sec 5. Double-Unders (100 each) - 100 reps at 0.6-0.8 sec/rep = 60-80 sec - Brief breaks between sets - Total segment: ~120 sec 6. Final 800m Run - Heavy fatigue +25% = 190-260 sec Total elite time estimate: ~1080 sec (18:00) This workout is most similar to Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) which has L10 benchmarks of 930-1050 sec (M) / 1020-1170 sec (F). This workout has more volume and partner coordination, justifying slightly longer times. Final Benchmarks: Male: L10: 18:00, L5: 26:00, L1: 34:00 Female: L10: 20:00, L5: 28:00, L1: 36:00

Modality Profile

Of the 4 movements: Burpee Box Jump-Over and Double-Under are Gymnastics (2/4), Run is Monostructural (1/4), and Wall Ball is Weightlifting (1/4). Rounded to clean numbers: G=50%, M=25%, W=25%

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