FOR TIME
30 - 20 - 10 - 10 - 20 - 30
This is a low-skill bodyweight workout with burpees and box step-ups only, with no heavy loading or advanced gymnastics.
How we determine the levelThis is a high total-volume bodyweight workout with 120 burpees and 120 box step-ups, so even with light loading the rep scheme drives it into a longer sustainable effort. A moderately fit athlete will need to manage breathing and leg fatigue from the start rather than sprint, making it feel like a steady paced grind within the 15–25 minute range.
15–22 minutesWorkouts with CrossFit Movements in a longer time domain
Complete as fast as possible: 50-40-30-20-10 calorie rows and box step-ups.
Athena: 30 min AMRAP of 1,000m bike erg and 10 burpees to bar, with any burpee variation allowed.
Demeter: 30 min AMRAP of 500m row and 15 ground-to-overheads, using a plate, medicine ball, dumbbells, or another object.
