Workout Description

Why This Workout Is Medium

This is pure anaerobic power with excellent recovery built in. The 1:3 work-to-rest ratio (roughly 10-40 seconds work, 30-120 seconds rest) allows near-complete recovery between efforts. While each sprint will be maximal intensity, the generous rest prevents significant fatigue accumulation. Most CrossFitters can maintain high output across all intervals. The challenge is mental commitment to true sprint pace, not metabolic or strength limitations.

Benchmark Times for Ladder Sprints

• Elite: <0:10.6
• Advanced: 0:11.1-0:11.7
• Intermediate: 0:12.4-0:13.2
• Beginner: >0:18

Training Focus

This workout develops the following fitness attributes:

• Speed (10/10): Pure speed and acceleration focus with ladder progression testing different aspects of sprint performance and top-end speed.
• Power (9/10): High power output demand from maximal sprint efforts across varying distances, testing anaerobic power systems.
• Endurance (4/10): Moderate cardiovascular demand from repeated sprint efforts, but generous 1:3 rest ratio allows for significant recovery between intervals.
• Stamina (3/10): Limited muscular endurance demand due to short sprint durations and ample rest periods between efforts.
• Flexibility (2/10): Basic running mechanics and stride length require standard hip and ankle mobility but nothing extreme.
• Strength (1/10): Minimal strength requirement as this is purely bodyweight running with no external load or resistance.

Movements

• Sprint

Benchmark Notes

This is a sprint ladder workout with 7 intervals at distances of 10', 20', 30', and 40' with 1:3 work-to-rest ratio, recording the slowest interval time. Since no anchor exactly matches this format, I'll analyze the movement pattern and energy system demands. Sprint intervals of these distances (10-40 feet) are very short, explosive efforts lasting roughly 1-3 seconds each in fresh state. The 10' sprint takes about 1.0-1.5 sec, 20' takes 2.0-2.5 sec, 30' takes 2.5-3.5 sec, and 40' takes 3.0-4.0 sec for elite athletes. With 1:3 rest ratio, athletes get adequate recovery between efforts (3-12 seconds rest), so fatigue accumulation is minimal across 7 total sprints. The 'slowest interval' scoring means we're looking at the worst performance, likely occurring on the longer distances (30' or 40') or potentially the final sprint due to accumulated neuromuscular fatigue. Elite sprinters (L10) would maintain consistency with slowest times around 10.6 seconds, while recreational athletes (L1) might see significant degradation to 18+ seconds on their worst interval. The progression accounts for both declining sprint speed and increasing inconsistency as fitness level decreases. Final targets: L10: 10.6 sec, L5: 13.2 sec, L1: 18.0 sec.

Modality Profile

Sprint is a monostructural cardio movement involving cyclical running, making it 100% monostructural with no gymnastics or weightlifting components.