3 Sets of 10 Intervals ( 6 rounds )

0:30 work / 0:15 rest, rotate through

1) Power snatches @ 35/25kg (75/55lbs)
2) Bar-facing burpees
3) Wall balls @ 9/6kg (20/14lbs), 10′ target
4) Double-unders
5) Box jump overs*, 24/20″

• Step down standard off the box (no rebound)

Overview. Short, fast intervals with very little rest. The 30s work / 15s rest format keeps your heart rate up while forcing you to move efficiently across different patterns. This first week is about finding a sustainable rhythm and setting a baseline for the progression.
Effort. Work at around 8/10 RPE. Push hard in each 30s, but not all-out — you should be able to repeat similar numbers from start to finish. The 15s rest is just enough to reset, not to fully recover.
Feel. Expect heavy breathing and steady fatigue in legs and shoulders as the sets build up. Burpees and box jumps keep your heart rate high, while snatches and wall balls add muscular fatigue. The challenge is staying composed so you don’t fall off in later rounds.
Adaptation. Builds aerobic power and VO₂max by keeping you working near max effort with incomplete recovery. Improves efficiency in common CrossFit movements while developing the ability to sustain power and composure across repeated short efforts.
Debrief. Take 2–3 minutes after the workout to reflect
– Did you keep rep counts consistent across all three sets?
– Which movement felt hardest, and why?
– Did you start at the right pace, or did you fade as the session went on?
– What’s one adjustment you’ll make next time to stay more consistent?
Movement options.
Power snatches → 30/20kg (65/45lbs), 25/15kg (55/35lbs), a weight you can keep moving with
Bar-facing burpees → Burpees
Wall balls → Lighter ball
Double-unders → Speed rope
Box jump overs → Box step overs