What is a good score for Boxy?

Boxy scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Boxy score?

A good Boxy score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Boxy?

Your Boxy approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

Boxy can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Boxy work?

Boxy primarily works the muscles involved in Air Bike, Wall Walk, Dumbbell Push Press. This workout develops multiple fitness domains.

Boxy WOD - Scaling & Strategy

Workout Description

Every :90 x21: 15 cal AA, 3 wall walk2: 15 cal AA, 7 burpees Every :90 x21: 12 cal AA, 5/5 single dB push press 50#2: 12 cal AA, 10 dual dB deadlift Every :90 x21: 10 cal AA, 10 bench press 165#2: 10 cal AA, 10 deadlift 225#

Why This Workout Is Hard

Three assault bike-heavy interval blocks create compounding cardiovascular fatigue across the workout. The :90 window is tight when 15 cal AA alone takes 45-55 seconds for average athletes, leaving minimal rest. Wall walks accumulate shoulder fatigue that directly taxes the later 165# bench press. The 225# deadlifts under residual cardio and grip fatigue elevate demand. Multiple simultaneous limiters — lungs, shoulders, posterior chain — across all three sections push this firmly into Hard.

Training Focus

This workout develops the following fitness attributes:

Endurance (8/10): Assault airbike calories anchor every single station across all three workout blocks. Repeated cardiovascular bursts every 90 seconds across 21 intervals per section creates a sustained and demanding aerobic challenge throughout.

Stamina (7/10): High-rep burpees, wall walks, push press, and deadlifts repeated across 21-interval blocks demand muscular endurance from virtually every major muscle group. Upper body, lower body, and core all accumulate significant fatigue.

Speed (7/10): Completing 10-15 bike calories plus secondary movements within 90-second intervals requires fast, efficient movement and quick transitions. Athletes must pace smartly but move with urgency to earn any meaningful rest time.

Strength (6/10): Bench press at 165# and deadlift at 225# represent moderate but meaningful loading, especially when repeatedly performed under fatigue. DB push press at 50# adds overhead strength demand beyond pure endurance stimulus.

Power (5/10): Burpees and wall walks carry explosive output requirements, and the bike demands powerful sprint-style pedaling to hit 10-15 calorie targets quickly within each 90-second window before transitioning to accessory work.

Flexibility (4/10): Wall walks require substantial shoulder mobility and spinal extension range of motion. Overhead dumbbell push press demands solid thoracic and shoulder flexibility. Above baseline but not extreme mobility requirements overall.

Attribute	Score	Explanation
Endurance	8/10	Assault airbike calories anchor every single station across all three workout blocks. Repeated cardiovascular bursts every 90 seconds across 21 intervals per section creates a sustained and demanding aerobic challenge throughout.
Stamina	7/10	High-rep burpees, wall walks, push press, and deadlifts repeated across 21-interval blocks demand muscular endurance from virtually every major muscle group. Upper body, lower body, and core all accumulate significant fatigue.
Strength	6/10	Bench press at 165# and deadlift at 225# represent moderate but meaningful loading, especially when repeatedly performed under fatigue. DB push press at 50# adds overhead strength demand beyond pure endurance stimulus.
Flexibility	4/10	Wall walks require substantial shoulder mobility and spinal extension range of motion. Overhead dumbbell push press demands solid thoracic and shoulder flexibility. Above baseline but not extreme mobility requirements overall.
Power	5/10	Burpees and wall walks carry explosive output requirements, and the bike demands powerful sprint-style pedaling to hit 10-15 calorie targets quickly within each 90-second window before transitioning to accessory work.
Speed	7/10	Completing 10-15 bike calories plus secondary movements within 90-second intervals requires fast, efficient movement and quick transitions. Athletes must pace smartly but move with urgency to earn any meaningful rest time.

Attribute

Score

Explanation

Endurance

8/10

Assault airbike calories anchor every single station across all three workout blocks. Repeated cardiovascular bursts every 90 seconds across 21 intervals per section creates a sustained and demanding aerobic challenge throughout.

Stamina

7/10

High-rep burpees, wall walks, push press, and deadlifts repeated across 21-interval blocks demand muscular endurance from virtually every major muscle group. Upper body, lower body, and core all accumulate significant fatigue.

Strength

6/10

Bench press at 165# and deadlift at 225# represent moderate but meaningful loading, especially when repeatedly performed under fatigue. DB push press at 50# adds overhead strength demand beyond pure endurance stimulus.

Flexibility

4/10

Wall walks require substantial shoulder mobility and spinal extension range of motion. Overhead dumbbell push press demands solid thoracic and shoulder flexibility. Above baseline but not extreme mobility requirements overall.

Power

5/10

Burpees and wall walks carry explosive output requirements, and the bike demands powerful sprint-style pedaling to hit 10-15 calorie targets quickly within each 90-second window before transitioning to accessory work.

Speed

7/10

Completing 10-15 bike calories plus secondary movements within 90-second intervals requires fast, efficient movement and quick transitions. Athletes must pace smartly but move with urgency to earn any meaningful rest time.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Boxy

Training Profile

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