Workout Description
Why This Workout Is Medium
This EMOM-style workout uses only bodyweight movements with moderate volume (70 total reps per round). The 4-minute window provides built-in recovery—most average athletes will complete rounds in 2.5-3.5 minutes, leaving 30-90 seconds rest. The 200m run is the primary limiter, but the sequence (run last) allows upper body recovery. Eight rounds creates fatigue accumulation, but the structured rest prevents the continuous intensity that would elevate this to Hard. Manageable for average CrossFitters as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Seventy total reps across pull-ups, push-ups, squats, and sit-ups per round tests muscular endurance. Eight rounds of accumulated volume challenges sustained muscular output across multiple movement patterns.
- Endurance (7/10): The 200m run each round combined with 32 minutes of continuous work demands sustained cardiovascular capacity. Eight rounds of aerobic effort with minimal rest builds strong aerobic conditioning.
- Speed (6/10): The 4-minute window creates time pressure, rewarding quick movement cycling and efficient transitions. Faster rounds allow more rest, making pace management critical throughout.
- Flexibility (3/10): Pull-ups and squats require moderate shoulder and hip mobility. Sit-ups demand spinal flexion. Overall mobility demands are basic to moderate for these standard movements.
- Strength (2/10): Bodyweight-only movements with no external load. While pull-ups require relative strength, the high-rep format emphasizes endurance over maximal force production.
- Power (2/10): The workout emphasizes steady pacing and muscular endurance rather than explosive movement. Pull-ups and push-ups may start explosive but fatigue forces grinding reps.
Movements
- Push-Up
- Air Squat
- Sit-Up
- Run
- Pull-Up
Modality Profile
Pull-Up, Push-Up, Air Squat, and Sit-Up are bodyweight gymnastics movements (4/5 movements). Run is monostructural cardio (1/5 movement). No weightlifting movements present.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The 200m run each round combined with 32 minutes of continuous work demands sustained cardiovascular capacity. Eight rounds of aerobic effort with minimal rest builds strong aerobic conditioning. |
| Stamina | 8/10 | Seventy total reps across pull-ups, push-ups, squats, and sit-ups per round tests muscular endurance. Eight rounds of accumulated volume challenges sustained muscular output across multiple movement patterns. |
| Strength | 2/10 | Bodyweight-only movements with no external load. While pull-ups require relative strength, the high-rep format emphasizes endurance over maximal force production. |
| Flexibility | 3/10 | Pull-ups and squats require moderate shoulder and hip mobility. Sit-ups demand spinal flexion. Overall mobility demands are basic to moderate for these standard movements. |
| Power | 2/10 | The workout emphasizes steady pacing and muscular endurance rather than explosive movement. Pull-ups and push-ups may start explosive but fatigue forces grinding reps. |
| Speed | 6/10 | The 4-minute window creates time pressure, rewarding quick movement cycling and efficient transitions. Faster rounds allow more rest, making pace management critical throughout. |
Every 4 minutes for 32 minutes (8 rounds): 10 Pull-Ups 15 Push-Ups 20 Air Squats 25 Sit-Ups 200m Run Record time for each round. Rest remainder of each 4-minute window. If a round exceeds 4 minutes, rest 60 seconds before beginning the next round and note the cap.
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.