Workout Description

Why This Workout Is Hard

Assuming a burpee baseline: estimate 12 minutes completed (78 total reps). Work Density = (78 × 0.5) / 12 = 3.25 units/min → 20 points. Movement Complexity: burpee = 60. Time Domain: 12 minutes → 70. Base Score = 0.4×20 + 0.3×60 + 0.3×70 = 47. Modifier for ascending/Death By ×1.2 → 56.4 (“Hard”). Heavier or high‑skill movements would raise difficulty; simpler options lower it.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Growing volume per minute taxes repeatability and local muscular endurance in the chest, shoulders, hips, and core.
• Endurance (6/10): Sustained aerobic output with accumulating fatigue across 10–15 minutes. Heart rate stays high with short built‑in rest between minutes.
• Speed (6/10): Moderate cycling speed with controlled transitions; excessive sprinting early usually results in early failure.
• Power (5/10): Each rep has an explosive element from the floor to a small jump; power output matters as rounds climb.
• Flexibility (2/10): Standard burpee ranges are basic—full hip/knee flexion and overhead reach—requiring no advanced mobility.
• Strength (1/10): Minimal absolute strength demand; success depends more on pacing and sustainable bodyweight capacity than max force.

Movements

• Burpee

Scaling Options

Scale to: Up‑Down (no push‑up) • Burpee to elevated surface/box • 45-second work, 15-second rest each minute

Scaling Explanation

These options reduce strength and skill demands while preserving the EMOM structure and ascending volume stimulus so athletes maintain intent and pacing practice.

Intended Stimulus

Starts comfortable and becomes a grind as the reps climb. Early minutes should feel controlled with 20–30 seconds of rest. Mid‑work turns breathy and shoulder/hip heavy. The final minutes feel like threshold—push to complete the minute with minimal rest while keeping reps smooth and consistent.

Coach Insight

Pace the first 5–6 minutes deliberately—leave 20–30 seconds rest each minute. The one thing: Stop just short of redline early. Smooth equals fast later. Common mistakes: sprinting minutes 1–4, sloppy standards, and pausing at the bottom. Keep transitions tight, breathe rhythmically, and stand fully on every rep.

Benchmark Notes

This is an EMOM ladder workout where the athlete performs 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, and so on until failure. The workout description does not specify the movement, which is critical for accurate benchmarking. However, this format is commonly used with burpees, thrusters, or other moderately taxing movements. I will analyze this as a generic EMOM ladder and provide benchmarks based on typical CrossFit EMOM ladder performance patterns. **EMOM Ladder Mechanics:** - Minute 1: 1 rep (~3-5 sec) + 55-57 sec rest - Minute 2: 2 reps (~6-10 sec) + 50-54 sec rest - Minute 3: 3 reps (~9-15 sec) + 45-51 sec rest - Minute 4: 4 reps (~12-20 sec) + 40-48 sec rest - Minute 5: 5 reps (~15-25 sec) + 35-45 sec rest The workout becomes progressively harder as rest time decreases. Athletes typically fail when they can no longer complete the required reps within the minute. For a moderate-intensity movement (burpee, thruster at light-moderate weight, wall ball), the failure point typically occurs between minutes 10-25 depending on athlete capacity. **Movement Time Assumptions:** Assuming a movement taking approximately 3-4 seconds per rep when fresh (burpee, light thruster, wall ball): - Early rounds (1-5): 3-4 sec/rep - Middle rounds (6-12): 4-5 sec/rep (fatigue setting in) - Late rounds (13-20): 5-7 sec/rep (significant fatigue) - Final rounds (21+): 7-10 sec/rep (near failure) **Failure Point Analysis:** **L10 (Elite - Top 5%):** - Can maintain pace through minute 21-23 - Minute 21 requires 21 reps in 60 seconds = ~2.9 sec/rep average - Elite athletes can sustain this with minimal rest - Benchmark: 21-23 rounds **L5 (Median CrossFitter):** - Begins struggling around minute 12-14 - Minute 13 requires 13 reps in 60 seconds = ~4.6 sec/rep average - Leaves ~20 seconds of rest, manageable for median athlete - Minute 14 requires 14 reps = ~4.3 sec/rep, leaving ~15 sec rest - Failure typically occurs around minute 13-15 - Benchmark: 13-15 rounds **L1 (Scaled/Beginner):** - Struggles with volume and pace early - Minute 5 requires 5 reps in 60 seconds = ~12 sec/rep with breaks - Minute 6 requires 6 reps, becomes challenging - Failure typically occurs around minute 5-7 - Benchmark: 5-7 rounds **Anchor Reference:** While there is no exact anchor for EMOM ladders, I can reference Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) for work capacity context: - L10: 25-30 rounds (150-180 total reps in 20 min) - L5: 15-18 rounds (90-108 total reps in 20 min) - L1: 6-8 rounds (36-48 total reps in 20 min) For an EMOM ladder, the total rep count follows a triangular number pattern: - Round 13 = 91 total reps (1+2+3...+13) - Round 15 = 120 total reps - Round 21 = 231 total reps This aligns reasonably with Cindy's work capacity expectations when accounting for the forced rest structure of the EMOM. **Coaching Reality Check:** The actual failure point heavily depends on the movement prescribed. If this is: - Burpees: Benchmarks as calculated are appropriate - Thrusters (95/65): Subtract 2-3 rounds across all levels - Wall Balls: Add 1-2 rounds across all levels - Pull-ups: Subtract 3-5 rounds (grip failure) - Double-unders: Add 2-4 rounds (if athlete has skill) Without knowing the specific movement, I've calibrated for a moderate-intensity, full-body movement. The psychological challenge of watching rest time disappear is significant - athletes often fail not because they can't do the reps, but because they panic about time remaining. **Level Distribution:** - L1: 5 rounds (15 total reps) - L2: 7 rounds (28 total reps) - L3: 9 rounds (45 total reps) - L4: 11 rounds (66 total reps) - L5: 13 rounds (91 total reps) - L6: 15 rounds (120 total reps) - L7: 17 rounds (153 total reps) - L8: 19 rounds (190 total reps) - L9: 21 rounds (231 total reps) - L10: 23+ rounds (276+ total reps) **Final Targets:** - L10 Male: 23+ rounds - L5 Male: 13 rounds - L1 Male: 5 rounds Note: Without movement specification, female benchmarks would typically be 1-2 rounds lower for strength-based movements, similar for bodyweight movements, and potentially equal for skill-based movements. Given the lack of movement detail, I'm providing unisex benchmarks.

Modality Profile

Using a burpee baseline, this workout is pure gymnastics/bodyweight. No monostructural machines and no external load are included. Output is driven by repeated whole‑body calisthenics, with pace and movement economy dictating success over 10–15 minutes for most athletes.

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