Workout Description
Why This Workout Is Medium
This EMOM provides 40+ seconds of rest between rounds, allowing recovery between efforts. While toes-to-bar and box jump overs demand skill and coordination, the loads are light (43/30kg overhead squats) and rep counts are moderate (12 each). The main challenge is movement quality under fatigue across 5 rounds, but the built-in rest makes this manageable for average CrossFitters. Most will complete as prescribed without significant scaling.
Benchmark Times for EMOM
- Elite: <6:30
- Advanced: 7:45-9:30
- Intermediate: 11:45-14:45
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Flexibility (7/10): Toes-to-bar demands significant hip and shoulder mobility. Overhead squats require thoracic and ankle mobility. Box jump overs need hip extension range.
- Power (7/10): Box jump overs are highly explosive. Toes-to-bar requires dynamic hip flexor power. Overhead squats demand rapid force production despite moderate loads.
- Stamina (6/10): 36 total reps across three demanding movements per round tests muscular endurance. Cumulative fatigue from five rounds challenges sustained output capacity across multiple muscle groups.
- Strength (5/10): Overhead squats at moderate loads (43/30 kg) require strength, but rep ranges and EMOM pacing prioritize muscular endurance over maximal force production.
- Speed (5/10): EMOM structure allows steady pacing with built-in recovery windows. Movement transitions are minimal, but cycling speed within each minute isn't critical for success.
- Endurance (4/10): EMOM format with 3-minute intervals provides built-in recovery, limiting sustained cardiovascular demand. Five rounds of moderate-intensity work doesn't stress aerobic capacity significantly.
Movements
- Box Jump-Over
- Overhead Squat
- Toes-to-Bar
Benchmark Notes
Toes-to-bar skill and overhead squat cycling under fatigue are the primary limiters; box jump overs add aerobic demand. L5 (~16.5 min) completes all 5 rounds but struggles to stay within the 3-min windows, finishing just under the 15-min cap with minimal rest. Elite athletes complete each round in ~70-80 seconds, banking significant rest each interval.
Modality Profile
Toes-to-Bar is Gymnastics (bodyweight), Box Jump-Over is Gymnastics (bodyweight), Overhead Squat is Weightlifting (barbell with external load). 2 of 3 movements are Gymnastics, 1 of 3 is Weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | EMOM format with 3-minute intervals provides built-in recovery, limiting sustained cardiovascular demand. Five rounds of moderate-intensity work doesn't stress aerobic capacity significantly. |
| Stamina | 6/10 | 36 total reps across three demanding movements per round tests muscular endurance. Cumulative fatigue from five rounds challenges sustained output capacity across multiple muscle groups. |
| Strength | 5/10 | Overhead squats at moderate loads (43/30 kg) require strength, but rep ranges and EMOM pacing prioritize muscular endurance over maximal force production. |
| Flexibility | 7/10 | Toes-to-bar demands significant hip and shoulder mobility. Overhead squats require thoracic and ankle mobility. Box jump overs need hip extension range. |
| Power | 7/10 | Box jump overs are highly explosive. Toes-to-bar requires dynamic hip flexor power. Overhead squats demand rapid force production despite moderate loads. |
| Speed | 5/10 | EMOM structure allows steady pacing with built-in recovery windows. Movement transitions are minimal, but cycling speed within each minute isn't critical for success. |
EMOM Every 3 mins for 15 mins do: 12 Toes-to-bar 12 Box Jump Overs, 60/50 cm 12 Overhead Squats, 43/30 kg
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.