Workout Description

Why This Workout Is Medium

Partner format significantly reduces individual workload - each athlete only does ~30 box jumps and 30 wall balls per round. The 400m runs together provide natural rest between strength movements. While 150 total reps of each movement seems high, the partnership and built-in recovery from running makes this manageable for average CrossFitters. The movements are fundamental with moderate volume spread across time.

Benchmark Times for Partner Kelly...

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 300 total box jumps and wall balls split between partners tests muscular endurance extensively in legs and shoulders.
• Endurance (8/10): Five rounds of 400m runs with high-volume bodyweight movements creates significant cardiovascular demand and aerobic system stress throughout.
• Power (6/10): Box jumps are explosive hip extension movements; wall balls require power from squat to overhead throw.
• Speed (5/10): Partner format allows strategic pacing and rest, but maintaining intensity across five rounds requires good cycling.
• Flexibility (4/10): Box jumps require hip and ankle mobility; wall balls demand overhead and squat range of motion.
• Strength (3/10): Primarily bodyweight and light load movements; wall ball weight provides moderate strength component but not maximal.

Movements

• Wall Ball
• Run
• Box Jump

Benchmark Notes

This partner workout is most similar to Kelly (5 rounds: 400m run, 30 box jump 24/20, 30 wall ball 20/14), which serves as my primary anchor. Kelly has L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec. However, this workout has key differences: (1) Partner format allows work splitting, (2) Higher volume per round (60 vs 30 reps each movement), (3) Running together may slow pace slightly. Movement breakdown per round: 400m run together takes 90-150 sec depending on level (partners must stay together, limiting to slower runner's pace). 60 box jumps split between partners (30 each) takes 45-90 sec fresh, with fatigue multipliers of 1.0x/1.1x/1.2x/1.3x/1.5x across rounds. 60 wall balls split (30 each) takes 60-120 sec fresh, with similar fatigue progression. Transitions between movements add 5-15 sec per round. Total time calculation: Round 1: 200-375 sec, Round 2: 210-390 sec, Round 3: 220-410 sec, Round 4: 230-430 sec, Round 5: 250-470 sec. Partner splitting reduces individual workload by ~40% compared to solo Kelly, but running together and coordination overhead partially offset this benefit. Final benchmarks: L10: 1080 sec (18:00), L5: 1560 sec (26:00), L1: 2100 sec (35:00).

Modality Profile

Three movements across all modalities: Run (monostructural cardio), Box Jump (gymnastics bodyweight), Wall Ball (weightlifting with external load). Equal distribution with slight weighting to weightlifting.