Workout Description

Why This Workout Is Hard

A 28‑minute AMRAP with repeated 700m runs plus plyometric hurdle jumps and 12 heavy wall‑balls creates sustained, cumulative leg and aerobic fatigue. Runs offer only partial recovery between rounds; hurdle jumps add impact and disrupt rhythm before wall‑balls. Expect 6–8 rounds for the average CrossFitter — moderate skills but high time under load and volume make this a hard, grindy metcon requiring pacing or scaling.

Movements

• Hurdle Jump
• Run
• Wall Ball Shot

Scaling Options

Weight reductions: drop wall ball to 50–75% of Rx (e.g., 14/10 lb or 10/6 lb; or 15/10 lb for intermediate). Movement substitutions: replace hurdle jumps with step-overs, low box hops, or single-leg step-downs; replace wall balls with goblet squats to a target, squat-to-press with a lighter DB, or medicine-ball chest pass to a lower target. Volume modifications: reduce wall balls to 8–10 per round or reduce run to 400–500m. Time adjustments: shorten AMRAP to 14–20 minutes for beginners or athletes returning from injury; intermediates can do 20–24 minutes. For athletes with shoulder limitations, reduce reps or swap to squat-only movements. For reactive limitations, change hurdle jumps to step-overs.

Scaling Explanation

When to scale: scale if you cannot hold a conversation on the run, your form breaks on wall balls (knee collapse, inability to stand out of squat), you take >60–90s to recover after a round, feel dizziness, or cannot complete 5 controlled hurdle reps without a near-miss. What to prioritize: prioritize safe technique and maintaining the intended aerobic/conditioning stimulus over loading — keep the work rate but reduce load/impact if form fails. Target completion/effort: Rx athletes should expect ~5–8 full rounds in 28 minutes depending on run speed (aim for consistent rounds rather than one-off sprints). Aim for an average perceived effort of 7–8/10 with ability to execute clean hurdle jumps and wall ball sets; scaled athletes should aim for the same effort level with reduced load/volume or shorter duration so technique remains the focus.

Intended Stimulus

Long time-domain metabolic conditioning (20–40 minute domain) with an aerobic/oxidative base and repeated glycolytic power bursts. The workout stresses sustained aerobic capacity, repeated power/plyometric output (hurdle jumps) and muscular endurance in the legs/shoulders (wall balls). Primary challenge: conditioning with elements of skill/power and local muscular endurance.

Coach Insight

Pacing: Treat the 700m run as a tempo effort — steady but controlled. Aim to leave enough in the tank to execute crisp hurdle jumps and controlled wall balls each round; target a sustainable average effort (~7–8/10) and use short surges only to secure a catch-up or pass. Movement/technique cues: • Run: settle into a steady cadence, controlled breathing, and quick calf-to-forefoot turnover on the last 100m to re-enter the floor work. • Hurdle jumps (24/20"; 4ft/3ft apart): approach with rhythm, big hip extension, quick arm drive, soft knees on landing, and absorb with hips — treat them as reactive hops not max verticals. Keep the eyes up and land in line to avoid trips. • Wall balls (20/14 lb): drive from hips and legs, use the hips-to-arms transfer, keep chest up, aim for consistent target height, breathe on the descent and exhale on the shot. Common mistakes to avoid: sprinting the run early and gassing out, treating hurdle jumps as maximal verticals (causes heavy landings and trips), over-gripping the ball or knee-dominant squats on wall balls, and holding the ball between reps. Rep-scheme suggestions: For wall balls consider breaking into even sets to manage fatigue (6+6 or 4+4+4 if lungs/shoulders fatigue). Hurdle jumps should be done unbroken as 5 reactive reps; if ankles/knees are an issue, step-over or do single controlled hops. Plan transitions: quick strip-down from run to jumps (use the first 2–3 strides to set feet), keep transitions under 10–15s to maximize rounds.