Workout Description

Why This Workout Is Hard

This workout combines moderate-to-high volume with multiple fatigue-inducing elements. The first section (3 rounds of 400m run + 30 box step-ups + 20 plank step-ups in vest) creates significant lower body and core fatigue. The second section's scoring mechanism (slowest round counts) forces athletes to maintain pace despite accumulating fatigue. Incline push-ups and burpee box jumps compound upper body and leg fatigue. The final accessory work adds volume when athletes are already depleted. Most average CrossFitters will complete it, but with noticeable scaling needs or slower times.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of bodyweight movements (box step-ups, plank step-ups, push-ups, burpees, ring dips, tricep extensions) across multiple rounds challenges muscular endurance significantly.
• Endurance (7/10): Multiple running intervals (400m, 200m repeats) with moderate rest periods demand sustained cardiovascular capacity. The 5-round structure with 200m runs tests aerobic system repeatedly.
• Speed (7/10): EMOM structure on 5-round section forces quick cycling and transitions. Scoring based on slowest rounds incentivizes maintaining pace. Running intervals demand speed maintenance.
• Power (6/10): Burpee box jumps are explosive; box step-ups and plank step-ups demand power output. However, sustained holds (ring dips) and high-rep work reduce overall power emphasis.
• Strength (4/10): Weighted vest adds load to running and step-ups; ring dips and tricep extensions build strength. However, primary focus is muscular endurance rather than maximal force production.
• Flexibility (3/10): Ring dips and hip circle box squats require moderate shoulder and hip mobility. Most movements use basic ranges of motion without extreme flexibility demands.

Movements

• General Mobility
• Ring Dip
• Elevated Push-Up
• Dumbbell Tricep Extension
• Hip Circle Walk
• Burpee Box Jump
• Run
• Plank
• Box Squat
• Box Step-Up

Modality Profile

Movements identified: Run (M), Box Step Up (G), Plank Step Up (G), Box Jump (G), Incline Push-up (G), Burpee (G), Ring Dip Hold (G), Hip Circle Box Squat (G), Tricep Extensions (W). Total: 9 movements. Gymnastics: 6 movements (67%), Monostructural: 1 movement (11%), Weightlifting: 2 movements (22%). Rounded to nearest 10%: G=60, M=20, W=20.