Workout Description

Why This Workout Is Medium

While burpees are challenging, only 3 per round keeps volume manageable. The ladder sprints (100m total) provide brief high-intensity work but aren't overwhelming. The 1:3 work-to-rest ratio allows good recovery between rounds - likely 30-45 seconds work with 2+ minutes rest. Six rounds creates moderate volume without excessive fatigue accumulation. Most average CrossFitters can complete this as prescribed, though they'll be appropriately challenged by the sprint intensity.

Benchmark Times for 6 Rds (Burpees, Ladder Sprints)

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

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): Primary focus on sprint speed across ladder distances and rapid burpee execution, with rest allowing for quality high-intensity efforts each round.
• Power (8/10): High power demand from explosive burpee transitions and maximal sprint efforts across varying distances in the ladder format.
• Endurance (7/10): Six rounds of burpees and ladder sprints with 1:3 rest ratio creates significant cardiovascular demand, though rest periods prevent pure aerobic stress.
• Stamina (4/10): Moderate muscular endurance demand from burpees across six rounds, but limited by low rep count and substantial rest periods between efforts.
• Flexibility (3/10): Burpees require hip flexion and extension mobility, while sprinting demands basic hip and ankle range of motion for efficient stride mechanics.
• Strength (1/10): Minimal strength requirement as burpees are bodyweight only and sprints rely primarily on speed and power rather than maximal force.

Movements

• Ladder Sprint
• Burpee

Benchmark Notes

This workout consists of 6 rounds of 3 burpees + 1 ladder sprint (10/20/30/40 yards) with roughly 1:3 work-to-rest ratio. Breaking down the movement times: Burpees take 3-4 seconds each when fresh, so 3 burpees = 9-12 seconds. The ladder sprint involves running 10+20+30+40=100 yards total with direction changes, taking approximately 15-20 seconds for elite athletes, 20-25 seconds for intermediate, and 25-35 seconds for beginners. Each round's work portion totals 24-32 seconds for elite, 29-37 seconds for intermediate, and 34-47 seconds for recreational athletes. With 1:3 work-to-rest ratio, rest periods would be 72-96 seconds for elite, 87-111 seconds for intermediate, and 102-141 seconds for recreational. Total time per round (work + rest) ranges from 96-128 seconds for elite to 136-188 seconds for recreational. Over 6 rounds, this gives us a total workout time of 576-768 seconds (9:36-12:48) for elite athletes and 816-1128 seconds (13:36-18:48) for recreational athletes. However, the ladder sprints are highly anaerobic and will cause significant fatigue accumulation, especially in later rounds. Applying fatigue multipliers: rounds 1-2 at 1.0x, rounds 3-4 at 1.1x, rounds 5-6 at 1.3x. This workout is similar to short interval training with significant rest, but the ladder component adds complexity. No direct anchor matches this format, but it's comparable to short sprint intervals. Final targets: L10 (elite): 330-360 seconds (5:30-6:00), L5 (average): 450-480 seconds (7:30-8:00), L1 (beginner): 720+ seconds (12:00+).

Modality Profile

Burpee is a bodyweight gymnastics movement, Ladder Sprint is a monostructural cardio movement. Two modalities present results in 50/50 split between Gymnastics and Monostructural.