Workout Description
30-Minute EMOM (Every Minute On the Minute)
Cycle through the following 6 movements, one per minute, repeating the full cycle 5 times:
Minute 1 — Pull-Ups: 10 reps
Minute 2 — Box Jumps: 12 reps (24"/20")
Minute 3 — Kettlebell Swings: 15 reps (24kg/16kg)
Minute 4 — Barbell Hang Power Cleans: 8 reps (60kg/40kg)
Minute 5 — Banded Push-Ups: 12 reps (band across upper back)
Minute 6 — Dumbbell/Barbell Thrusters: 8 reps (40kg/25kg)
Round breakdown by cycle:
- Cycles 1–2 (Minutes 1–12): Complete all reps as prescribed; use remaining time in each minute as rest.
- Cycles 3–4 (Minutes 13–24): Maintain full reps; rest periods will compress — stay controlled.
- Cycle 5 (Minutes 25–30): Push all reps unbroken; minimize rest within each minute window.
Score = Total rounds completed with all reps unbroken across all 5 cycles (max score: 30).
Why This Workout Is Hard
This 30-minute EMOM combines moderate-to-heavy loads (60kg cleans, 40kg thrusters) with high volume (180 total reps) and significant fatigue accumulation. The 6-movement cycle prevents targeted recovery—grip fatigues from pull-ups before kettlebell swings; legs tire from box jumps before thrusters. Rest windows compress dramatically in cycles 3–5, forcing athletes to maintain intensity while increasingly fatigued. Most average CrossFitters will struggle maintaining unbroken sets in the final 12 minutes, making this a challenging test of both strength endurance and mental toughness.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Total volume of 150 pull-ups, box jumps, kettlebell swings, hang power cleans, push-ups, and thrusters across 30 minutes demands substantial muscular endurance. Fatigue accumulation forces sustained output despite mounting fatigue.
- Power (7/10): Box jumps, hang power cleans, and thrusters are inherently explosive movements. However, fatigue in later cycles reduces explosive intent. Mix of power and strength-endurance movements throughout.
- Endurance (6/10): 30-minute EMOM maintains elevated heart rate throughout with minimal rest between cycles. Cardiovascular demand increases significantly in cycles 3-5 as rest periods compress, requiring sustained aerobic capacity.
- Strength (6/10): Moderate loads (24kg kettlebell, 60kg cleans, 40kg thrusters) with rep ranges 8-15 test strength-endurance. Not maximal strength, but sufficient load to challenge force production under fatigue.
- Speed (6/10): EMOM format enforces consistent pacing with fixed minute windows. Cycles 3-5 compress rest, forcing faster movement cycling and transitions. Steady-to-quick pacing required to complete all reps unbroken.
- Flexibility (4/10): Pull-ups, box jumps, and thrusters require moderate shoulder and hip mobility. Kettlebell swings demand hip extension mobility. Overall mobility demands are moderate, not extreme.
Movements
- Dumbbell Thruster
- Kettlebell Swing
- Box Jump
- Hang Power Clean
- Pull-Up
Modality Profile
Pull-Up (G), Box Jump (G), Kettlebell Swing (W), Hang Power Clean (W), Banded Push-Up (G), Dumbbell Thruster (W). Total: 3 Gymnastics movements, 0 Monostructural, 3 Weightlifting movements. 3/6 = 50% G, 3/6 = 50% W. Rounded to nearest 10%: G: 50, W: 50. However, banded push-up is a weighted variation of gymnastics, shifting slightly toward W emphasis. Final distribution: G: 33, W: 67.
