Workout Description

Why This Workout Is Medium

While thrusters and KB swings are both metabolically demanding, the EMOM format provides crucial built-in rest (~35-40s on odd minutes, ~25-30s on even). The loads are moderate and movements complement rather than compound fatigue. 14 minutes is long enough to be challenging but not overwhelming. Most average CrossFitters can maintain prescribed weights and movement standards throughout.

Benchmark Times for Evil EMOM

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >14:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Alternating between thrusters and kettlebell swings tests muscular endurance in legs, shoulders, and posterior chain with minimal rest between efforts.
• Power (8/10): Both movements are explosive in nature - thrusters combining squat drive with press, kettlebell swings requiring powerful hip extension.
• Endurance (7/10): The EMOM format with moderate-heavy thrusters and high-rep kettlebell swings creates significant cardiovascular demand over 14 minutes of continuous work.
• Flexibility (7/10): Thrusters demand good mobility in ankles, hips, and shoulders. Kettlebell swings require adequate hip hinge and shoulder mobility.
• Strength (6/10): Moderate-heavy thrusters at 95/65 pounds and heavy kettlebell swings require significant strength to maintain form and output.
• Speed (6/10): Quick transitions and efficient cycling of movements needed to complete required reps within each minute.

Movements

• Thruster
• Kettlebell Swing

Scaling Options

Thruster modifications: 75/55, 65/45, or 55/35 lbs. Can substitute front squats + strict press for coordination issues. KB swing modifications: 44/26 or 35/18 lb bells, reduce reps to 15 or 12. For newer athletes: reduce to 10-minute EMOM or alternate 2 minutes work/1 minute rest. Movement substitutions: dumbbell thrusters, goblet squats with press, Russian KB swings.

Scaling Explanation

Scale if unable to complete thrusters unbroken with solid form or if KB swings break form after 12-15 reps. Athletes should maintain 1:2 work-to-rest ratio (20-30 seconds work, 30-40 seconds rest). Prioritize full hip extension in both movements over load or speed. Scale load and volume to maintain power output - movements should look crisp through final interval. Target RPE 7-8/10 throughout.

Intended Stimulus

Moderate-intensity interval workout targeting the glycolytic energy system over 14 minutes. Primary challenge is maintaining power output and form while managing fatigue. The 40-second work/20-second rest interval structure builds muscular endurance and tests lactate threshold.

Coach Insight

Start at 80-85% effort to ensure consistent completion across all intervals. For thrusters: establish steady rhythm, breathe at top of each rep, keep elbows high in front rack. For KB swings: maintain hip hinge pattern, avoid excessive arm pull, let bell float at apex. Common mistakes include rushing early intervals, losing front rack position on thrusters, and turning swings into front raises. Aim to complete each interval in 25-30 seconds for consistent rest periods.

Benchmark Notes

This is a 14-minute EMOM alternating between 10 thrusters and 20 KB swings. Let's break it down: 1. Movement Analysis: - Thrusters (95/65): 2-3s per rep × 10 reps = 20-30s per round - KB Swings (54/35): 1.5-2s per rep × 20 reps = 30-40s per round 2. Fatigue Pattern: - Similar to Grace/Fran-style workouts but with forced 1-minute intervals - Early rounds: Athletes can complete work in 50-60s - Middle rounds: Fatigue sets in, work takes 55-65s - Final rounds: Near redline, may fail to complete within minute 3. Anchor Comparison: - Most similar to Grace (30 C&J) and Fran (thrusters) - Total volume: 70 thrusters and 140 KB swings - Grace L10 benchmark: 90-120s for 30 reps - Scaling up for ~3x volume and forced rest: 6-8 minutes for elite 4. Level Breakdown: - L10 (Elite): Complete all rounds with 5-10s rest (360-420s) - L5 (Intermediate): Complete most rounds, struggle in final 3-4 (600-660s) - L1 (Beginner): May not complete full reps each minute (840-900s) Final Targets: Male - L10: 6:00-7:00, L5: 10:00-11:00, L1: 14:00 Female - L10: 7:00-8:00, L5: 11:00-12:00, L1: 15:00

Modality Profile

Both movements (Thruster and Kettlebell Swing) are weightlifting (W) movements as they involve external loads. Thrusters use a barbell and Kettlebell Swings use a kettlebell. No gymnastics or monostructural movements present.