Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (wall walks, pistols) with moderate loads and significant volume in a continuous format. The bear crawls create cumulative shoulder fatigue that compounds difficulty of subsequent wall walks and push-ups. Pistols require fresh legs but come after power cleans and bear crawls. The chipper structure prevents recovery, and most athletes will need to scale pistols or wall walks, making this challenging for the average CrossFitter.

Benchmark Times for JUMANJI

• 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 upper body pressing movements, wall walks, and bear crawls will heavily tax muscular endurance systems.
• Endurance (7/10): The for-time format with continuous movement patterns and minimal rest creates significant cardiovascular demand throughout the workout.
• Flexibility (6/10): Wall walks demand shoulder mobility, pistols require ankle/hip flexibility, and bear crawls need thoracic spine mobility.
• Speed (6/10): For-time format encourages fast transitions and movement cycling, though complex movements limit maximum speed potential.
• Power (5/10): DB power cleans are explosive, but the high fatigue state and volume reduces pure power output potential.
• Strength (4/10): Moderate dumbbell loads and bodyweight movements require decent strength but not maximal force production capabilities.

Movements

• Pistol Squat
• Dumbbell Power Clean
• Bear Crawl
• Wall Walk
• Hand-Release Push-Up

Benchmark Notes

This is a complex chipper workout with 8 movements totaling significant volume. Breaking down movement by movement: Wall Walks (10): Elite ~30 sec, intermediate ~60 sec, novice ~90 sec per set. DB Power Cleans 50/35 (20): Elite ~40 sec, intermediate ~60 sec, novice ~80 sec. Bear Crawl 50': Elite ~25 sec, intermediate ~40 sec, novice ~60 sec. Hand Release Push Ups (20): Elite ~25 sec, intermediate ~40 sec, novice ~60 sec. Pistols alternating (20): Elite ~40 sec, intermediate ~80 sec, novice ~120 sec. Second Bear Crawl 50': Same as first but with accumulated fatigue (+20%). Second DB Power Cleans (20): Same load but with significant fatigue (+30%). Final Wall Walks (10): Most challenging due to accumulated shoulder/core fatigue (+40%). Adding transitions between 8 movements (5-15 sec each) and accounting for the chipper fatigue pattern where the back half becomes disproportionately harder. This workout is most similar to a medium-length chipper like a scaled version of Angie or a complex like DT but with more movements. The total work volume and movement complexity suggests elite times around 6 minutes, intermediate around 10 minutes, and novice around 18 minutes. The pistols and wall walks will be major limiting factors for most athletes. Final targets: L10: 6:00, L5: 10:00, L1: 18:00.

Modality Profile

4 out of 5 movements are bodyweight gymnastics (Wall Walk, Bear Crawl, Hand-Release Push-Up, Pistol Squat), while 1 movement uses external load (Dumbbell Power Clean). This gives an 80/20 split favoring gymnastics.