FOR TIME
box height: 20in / 50cm
dumbbell weight:
time cap: 16 min
This is an intermediate workout because it uses mostly simple movements and low-skill box work, but the heavy goblet squats plus high total volume and short time cap make it quite demanding.
How we determine the levelThe high total volume plus two 40/50-calorie machines and 50-rep dumbbell squat/thruster sets push this into a longer mixed-modal effort that most moderately fit athletes cannot sprint. The goblet squats are heavy enough to require breaks and the burpee box jump overs and dual-dumbbell thrusters compound fatigue, so the intended experience is controlled, sustainable pacing rather than redline intensity.
15–20 minutesWorkouts from the World Fitness Project
4 rounds for time of 25 toes-to-bar, 500m run, and 15 overhead squats.
Complete as fast as possible of short rope climbs, handstand walk with pirouettes, weighted double-unders, then repeat to finish.
Establish a 1-rep-max deadlift in 8 minutes, rest 2 minutes, then complete 100/75 echo bike calories for time.
