Workout Description

Why This Workout Is Medium

While this workout contains moderate volume and fundamental movements, the EMOM structure provides significant built-in rest (35-40 seconds per minute). The movements don't significantly interfere with each other, and each 5-minute section allows recovery before the next element. The loads and movements are manageable for average CrossFitters, though cumulative fatigue will build moderately over the 25 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): High-rep segments of sit-ups and push-ups test local muscular endurance, while multiple sets of squats and cleans challenge movement-specific stamina.
• Flexibility (6/10): Front rack position for squats and cleans demands good mobility, while proper form for bent-over rows requires decent hip hinge.
• Strength (5/10): Front squats and power cleans require significant strength, though the EMOM format and moderate rep scheme keeps intensity submaximal.
• Endurance (4/10): EMOM format provides built-in rest, but 25 minutes of continuous work with varied movements creates moderate cardiovascular demand, especially with higher-rep bodyweight segments.
• Power (4/10): Power cleans provide explosive element, but other movements are strength or endurance-focused. EMOM format allows power maintenance.
• Speed (3/10): EMOM structure provides consistent pacing with built-in rest. Quick transitions helpful but not critical with moderate rep schemes.

Movements

• Front Squat
• Sit-Up
• Power Clean
• Push-Up

Scaling Options

Front Squat: Reduce to 45-65% 1RM or use empty barbell Power Clean: Scale to 55-65% 1RM or practice with empty barbell Sit-ups: Reduce to 15 reps or substitute crunches Push-ups: Scale to 10-15 reps, perform from knees, or do incline push-ups Bent Over Row: Use lighter dumbbells/kettlebells or resistance bands Time Domain: Can reduce each EMOM block to 3-4 minutes if needed

Scaling Explanation

Scale if unable to maintain consistent movement patterns through all 5 rounds of any movement. Athletes should complete each minute's work within 25-30 seconds maximum to preserve intended stimulus. Form deterioration on barbell movements or inability to maintain plank position during push-ups are key indicators to scale. Priority is maintaining quality movement patterns while accumulating volume - intensity should be moderate allowing all 25 minutes to be completed without significant rest breaks between blocks.

Intended Stimulus

Moderate-intensity interval workout targeting muscular endurance and strength maintenance. Primary energy system is oxidative with glycolytic elements during each minute of work. The 5-minute EMOMs create consistent work-to-rest ratios allowing athletes to maintain quality movement patterns under accumulated fatigue. Total time domain of 25 minutes develops aerobic capacity while strength elements challenge force production.

Coach Insight

Each 5-minute block should be treated as its own mini-workout with consistent pacing. Front squats and power cleans should be performed at 65-75% of 1RM to maintain quality. Aim to complete each set within 20-25 seconds to allow adequate rest. For bodyweight movements, break up sit-ups and push-ups into 2 sets if needed (12-8 or 10-10). Keep bent over rows controlled with a 2-second negative. Common mistakes include rushing early minutes leading to deteriorating form, and choosing too heavy weights that compromise positions.

Benchmark Notes

This is a 25-minute EMOM with 5 different movements cycled through. The key load-limiting movement is the front squat and power clean combination. Since these are performed every 5 minutes with only 5 reps each, athletes can maintain relatively heavy loads. Analysis based on percentage of 1RM that can be sustained for 5 reps EMOM for 5 rounds: - Elite (L10): 75-80% 1RM - Advanced (L7-9): 65-75% 1RM - Intermediate (L4-6): 55-65% 1RM - Beginner (L1-3): 45-55% 1RM Using typical 1RM ratios for front squat: - Elite male: ~315-335 lb - Advanced male: ~275-315 lb - Intermediate male: ~225-275 lb - Beginner male: ~185-225 lb The power clean will typically be slightly lower than front squat, but given the low rep scheme and ample rest, the same working weight can be maintained. The bent over rows and bodyweight movements (push-ups, sit-ups) are not load-limiting factors in this workout. Final benchmarks: L10 (Elite): 255+ lb L5 (Intermediate): 175 lb L1 (Beginner): 95 lb

Modality Profile

Of the 5 movements: Sit-Up and Push-Up are Gymnastics (2 movements = 40%); Front Squat, Power Clean, and Bent Over Row are Weightlifting (3 movements = 60%); No Monostructural movements present (0%)