Workout Description

Why This Workout Is Medium

This is a classic circuit-style workout with manageable individual elements. The 400m runs provide natural pacing breaks, preventing full redline intensity. Each movement uses different muscle groups and energy systems, allowing partial recovery. The 5-minute windows give adequate time for both running and AMRAPs without creating crushing fatigue. While 40 minutes is long, the partner format and varied movements make it sustainable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): AMRAP format after each run will accumulate high volume across wall balls, box jumps, push press, and rowing, testing muscular endurance limits.
• Endurance (8/10): Eight 5-minute intervals with 400m runs plus AMRAP work creates significant cardiovascular demand over 40 minutes with minimal rest periods.
• Speed (7/10): Fast transitions between run and AMRAP work, plus rapid cycling through movements during AMRAP portions to maximize reps per interval.
• Power (6/10): Box jumps are explosive, wall balls require power from legs to hips, and push press has power component, though endurance becomes limiting factor.
• Strength (4/10): Moderate strength demands from dumbbell push press and wall balls, but primary focus is endurance rather than maximal force production.
• Flexibility (3/10): Wall balls require overhead mobility, box jumps need hip flexion, and push press demands shoulder range of motion for proper execution.

Movements

• Wall Ball
• Dumbbell Push Press
• Run
• Box Jump
• Row

Benchmark Notes

This is a 40-minute team workout with 4 athletes rotating through stations every 5 minutes for 8 total sets (2 rounds per athlete). Each athlete completes 400m run + AMRAP of their assigned movement within 5 minutes, twice. Run analysis: 400m takes 75-120 seconds depending on fitness level, leaving 3-4 minutes for AMRAP work. Movement breakdown per 5-minute set: Wall Balls (2-3 sec/rep fresh, 3-4 sec/rep fatigued): 45-60 reps first set, 35-50 reps second set due to fatigue. Box Jumps (1.5-2 sec/rep fresh, 2-2.5 sec/rep fatigued): 60-80 reps first set, 45-65 reps second set. DB Push Press (2-3 sec/rep fresh, 3-4 sec/rep fatigued): 45-60 reps first set, 35-50 reps second set. Calories on rower (4-6 sec/cal fresh, 5-7 sec/cal fatigued): 35-50 cals first set, 25-40 cals second set. Total per athlete over 2 sets: Wall Balls: 70-110 reps, Box Jumps: 105-145 reps, DB Push Press: 70-110 reps, Calories: 60-90. Team total ranges from 305 reps (beginners) to 455 reps (elite athletes). Applied 15-25% fatigue multiplier for second round due to accumulated fatigue from first effort and 5-minute active recovery.

Modality Profile

5 movements total: Box Jump (G), Run and Row (M), Wall Ball and Dumbbell Push Press (W). This gives 1G/2M/2W, which rounds to 20/40/40 breakdown.