Workout Description

Why This Workout Is Medium

This EMOM 9 uses three static bodyweight holds with built-in recovery. Each movement gets 15 seconds rest per minute, allowing adequate shoulder and core recovery between holds. While 45-second holds demand significant isometric strength and mental toughness, the short duration (9 minutes total) and structured rest prevent severe fatigue accumulation. Average CrossFitters can complete as prescribed, though some may need to break holds into smaller intervals.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Significant muscular endurance challenge. Three consecutive 45-second isometric holds test shoulder, core, and upper body stamina across multiple muscle groups.
• Strength (6/10): Moderate strength demand. Dip support and handstand holds require substantial relative bodyweight strength, though static nature limits maximal strength development.
• Flexibility (6/10): Moderate mobility requirements. Handstand hold demands shoulder and thoracic mobility; arch body hold requires spinal extension and hip flexibility.
• Endurance (2/10): Minimal cardiovascular demand. Nine minutes of static holds with one-minute rest intervals between movements provides insufficient sustained aerobic stimulus.
• Speed (1/10): Minimal speed demand. EMOM format with one-minute intervals and static holds eliminates any cycling speed or transition urgency.

Movements

• Handstand Hold
• Arch Hold
• Dip Hold

Modality Profile

All three movements (Dip Hold, Handstand Hold, Arch Hold) are bodyweight gymnastics movements requiring no external load. Dip Hold is a static hold variation of dips, Handstand Hold is a static balance skill, and Arch Hold is a core/posterior chain bodyweight hold.