Workout Description

Why This Workout Is Medium

This EMOM structure provides substantial built-in recovery—approximately 2-3 minutes of rest between rounds for the average athlete. While 42.5kg thrusters and pull-ups create moderate fatigue, the extended rest windows allow meaningful recovery. The 15-minute duration prevents cumulative fatigue from becoming limiting. Most average CrossFitters complete this as prescribed, though grip and shoulder endurance will be tested across the five rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): Five rounds of 7 thrusters and 7 pull-ups challenge upper body and leg muscular endurance. Cumulative fatigue across rounds tests sustained output capacity.
• Strength (6/10): 42.5 kg thrusters represent moderate load requiring force production. Pull-ups add bodyweight resistance. Not maximal effort but meaningful strength demand throughout.
• Power (5/10): Thrusters inherently explosive; pull-ups can be cycled powerfully. EMOM format allows power expression but doesn't demand it; steady pacing acceptable.
• Speed (5/10): EMOM structure provides 3-minute windows with built-in rest, reducing urgency. Steady pacing preferred over sprinting; moderate cycling speed sufficient for completion.
• Endurance (4/10): 15-minute EMOM with brief work windows and built-in recovery between rounds limits sustained cardiovascular demand. Moderate aerobic stimulus from repeated efforts.
• Flexibility (4/10): Thrusters require shoulder mobility and hip flexibility. Pull-ups demand shoulder range. Moderate mobility needs without extreme positions or deep ranges required.

Movements

• Thruster
• Pull-Up

Modality Profile

Thruster is a weightlifting movement (barbell with external load). Pull-Up is a gymnastics movement (bodyweight). Two movements split evenly across two modalities.