Workout Description

Why This Workout Is Medium

While individual elements are manageable (5 hurdle jumps and 5 burpees per round), the 8-round structure creates moderate fatigue accumulation. The 1:3 work-to-rest ratio provides adequate recovery between rounds, preventing excessive fatigue buildup. Hurdle jumps require some coordination but aren't highly technical. The scoring system (slowest time) removes time pressure, allowing athletes to pace appropriately. Most average CrossFitters can complete this as prescribed with steady pacing.

Benchmark Times for JUMPS AND BURPEES

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:30-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): High power demand from explosive hurdle jumps and burpee jump-ups, requiring maximum effort in short bursts each round.
• Speed (7/10): Focus on slowest time means maintaining fast transitions and explosive movement quality becomes critical for consistent round times.
• Stamina (6/10): Eighty total reps of explosive movements will challenge muscular endurance, particularly in legs and core through repeated jumping and burpees.
• Endurance (4/10): Eight rounds with 1:3 work-to-rest ratio provides moderate cardiovascular demand, but generous rest periods limit pure aerobic stress.
• Flexibility (4/10): Hurdle jumps require hip and ankle mobility, burpees demand shoulder and hip flexibility for full range of motion.
• Strength (3/10): Bodyweight movements with some strength demand from hurdle jumps and burpee push-ups, but not maximal strength focused.

Movements

• Burpee
• Hurdle Jump

Benchmark Notes

This workout consists of 8 rounds of 5 hurdle jumps (24"/20") + 5 burpees with roughly 1:3 work-to-rest ratio. Since it's scored as 'SLOWEST TIME', this appears to be an interval workout where each round is timed separately and the worst round determines the score. Movement analysis per round: - 5 hurdle jumps (24"): Similar to box jumps but with clearance requirement. Estimate 2-2.5 sec per jump = 10-12.5 sec - 5 burpees: Standard burpees at 3-4 sec each = 15-20 sec - Transitions between movements: 2-3 sec - Total work per round: 27-35.5 sec for elite, 35-45 sec for intermediate, 45-60 sec for novice The 1:3 work-to-rest ratio means if a round takes 30 seconds, you get 90 seconds rest. This should allow near-complete recovery between rounds, so fatigue accumulation is minimal compared to continuous work. However, since we're tracking the SLOWEST round, we need to account for the fact that even with good rest, the final rounds (7-8) will likely be 10-15% slower due to accumulated neuromuscular fatigue and mental fatigue. No direct anchor matches this format, but the movement pattern is similar to short interval work. The total volume (40 hurdle jumps + 40 burpees) is moderate. Estimated slowest round times: - L10 (Elite): 27-30 sec (fresh pace maintained well) - L5 (Average): 45-50 sec (noticeable degradation in final rounds) - L1 (Novice): 60-72 sec (significant breakdown, longer burpees, cautious hurdle approach) Final L10: 270-300 sec (4:30-5:00), L5: 450 sec (7:30), L1: 720 sec (12:00)

Modality Profile

Both Hurdle Jump and Burpee are bodyweight gymnastics movements requiring coordination, agility, and bodyweight control without external load.