Workout Description

Why This Workout Is Easy

This workout features only bodyweight movements with excellent work-to-rest ratio (1:3 means substantial recovery between rounds). Hurdle jumps and burpees are fundamental movements that don't create significant interference. The low volume per round (8 total reps) with generous rest periods prevents meaningful fatigue accumulation. Most average CrossFitters can complete this without scaling, making it an active recovery or warm-up style session.

Benchmark Times for Plyobox Course

• Elite: <4:30
• Advanced: 5:00-5:30
• Intermediate: 6:30-7:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Hurdle jumps are pure explosive movements, burpees have jump component; workout heavily emphasizes power development and expression.
• Speed (6/10): Short work intervals demand quick transitions and rapid movement execution, though rest periods allow full recovery between rounds.
• Endurance (4/10): Seven rounds with 1:3 rest ratio provides moderate cardiovascular demand, but generous rest periods limit pure aerobic stress.
• Flexibility (4/10): Hurdle jumps demand hip and ankle mobility, burpees require shoulder and hip flexibility for full range of motion.
• Stamina (3/10): Low rep counts per round (5 hurdles, 3 burpees) don't heavily tax muscular endurance, especially with extended rest.
• Strength (2/10): Bodyweight movements with plyometric elements require minimal strength; more about movement quality than force production.

Movements

• Hurdle Jump
• Burpee

Benchmark Notes

This workout consists of 7 rounds of 5 hurdle jumps + 3 burpees with 1:3 rest ratio (if a round takes 30 seconds, rest 90 seconds). Movement analysis: Hurdle jumps are similar to box jumps but require more precision and coordination, estimating 2-3 seconds per rep when fresh. Burpees take 3-4 seconds per rep when fresh. Per round calculation: 5 hurdle jumps (10-15 sec) + 3 burpees (9-12 sec) = 19-27 seconds for fresh rounds. Fatigue progression: Rounds 1-2 at base time (20-25 sec), rounds 3-4 with 1.1-1.2x multiplier (22-30 sec), rounds 5-6 with 1.2-1.3x multiplier (24-33 sec), round 7 with 1.3-1.5x multiplier (26-38 sec). Total work time ranges from 150-210 seconds across skill levels. Rest periods: With 1:3 ratio, total rest is approximately 3x work time, adding 450-630 seconds. This creates a workout similar to interval training patterns. No direct anchor match, but the plyometric + bodyweight combination with structured rest resembles conditioning workouts. Total time estimates: Elite (L10): 270 sec (4:30), Advanced (L5): 450 sec (7:30), Recreational (L1): 720 sec (12:00). The rest periods dominate the total time, making this more about maintaining intensity across rounds than pure speed.

Modality Profile

Both Hurdle Jump and Burpee are bodyweight gymnastics movements requiring coordination, agility, and bodyweight control without external load or cyclical cardio components.