Workout Description

Why This Workout Is Hard

This workout creates significant cumulative fatigue through 8 rounds of continuous lower body-dominant movements with no built-in rest. The combination of explosive sprints immediately followed by walking lunges (which don't allow recovery) then broad jumps creates severe leg fatigue accumulation. The continuous nature over 8 rounds will take 15-20 minutes, making this a sustained high-intensity effort that will challenge most average CrossFitters significantly.

Benchmark Times for Run, Dont Walk

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of walking lunges across eight rounds will heavily tax leg muscular endurance and sustained output capacity.
• Power (8/10): Sprints and broad jumps are highly explosive movements requiring maximum power output in each round.
• Endurance (7/10): Eight rounds of continuous movement with sprints and locomotion patterns creates significant cardiovascular demand and aerobic system stress.
• Speed (6/10): Sprint intervals and quick transitions between movement patterns demand high speed and rapid cycling ability.
• Flexibility (4/10): Walking lunges require good hip mobility and ankle flexibility, while broad jumps demand adequate hip extension range.
• Strength (3/10): Primarily bodyweight movements with walking lunges providing moderate strength demand, but not maximal force production focus.

Movements

• Sprint
• Walking Lunge
• Broad Jump

Benchmark Notes

This workout consists of 8 rounds of three movement patterns: 100ft Sprint, 50ft Walking Lunges, and 50ft Broad Jump. Since no scoring method was provided, this defaults to 'For Time' completion. Movement Analysis: - 100ft Sprint: ~8-12 seconds fresh (elite athletes can cover 100ft in 8-10 seconds) - 50ft Walking Lunges: ~15-25 seconds (approximately 25-30 lunges at 0.6-0.8 sec per rep) - 50ft Broad Jump: ~20-35 seconds (8-12 jumps at 2.5-3 seconds per jump including setup) Round-by-round breakdown with fatigue: Rounds 1-2: Fresh state - Sprint 8-10s, Lunges 15-20s, Broad Jump 20-25s = 43-55s per round Rounds 3-4: 1.1x fatigue - Sprint 9-11s, Lunges 17-22s, Broad Jump 22-28s = 48-61s per round Rounds 5-6: 1.25x fatigue - Sprint 10-13s, Lunges 19-25s, Broad Jump 25-31s = 54-69s per round Rounds 7-8: 1.4x fatigue - Sprint 11-14s, Lunges 21-28s, Broad Jump 28-35s = 60-77s per round Transition times: 3-8 seconds between movements (same area, different movement patterns) Total transitions per round: 6-16 seconds Total time calculation: Elite (L10): 8 rounds × 50s average + transitions = 360-420 seconds Intermediate (L5): 8 rounds × 75s average + transitions = 540-660 seconds Novice (L1): 8 rounds × 120s average + transitions = 900-1080 seconds This workout is similar to running-based conditioning workouts but with added complexity from lunges and broad jumps. The closest anchor is Helen (running + strength endurance), but this workout is more sprint-intensive with plyometric elements. Helen L10 times are 450-510 seconds for 3 rounds, so scaling to 8 rounds of shorter, more intense work suggests faster completion times. Final targets: L10: 360-420s, L5: 540-660s, L1: 900-1080s

Modality Profile

Sprint is monostructural cardio (M), while Walking Lunge and Broad Jump are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.