Workout Description

Why This Workout Is Hard

The progressive EMOM format with moderate-heavy overhead loading creates a brutal combination. Early rounds feel manageable, but by rounds 9-12, athletes face 50-60 seconds of continuous overhead lunges with minimal rest. The 32kg/24kg KB overhead demands significant shoulder endurance while legs accumulate serious fatigue. The death-by structure prevents strategic pacing or recovery, forcing athletes into failure. Most average CrossFitters will reach failure around rounds 10-12, having completed 55-78 total reps of increasingly difficult overhead work.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Classic death-by format tests extreme muscular endurance. Shoulders must hold weight overhead for cumulative minutes while legs perform increasing lunge volume until complete muscular failure.
• Endurance (7/10): Progressive EMOM format with overhead loading creates mounting cardiovascular demand over 8-12+ minutes as rest periods diminish and heart rate climbs steadily.
• Flexibility (6/10): Overhead kettlebell position demands shoulder mobility while lunges require hip flexor length, ankle dorsiflexion, and hip mobility throughout increasing volume and fatigue.
• Strength (5/10): Moderate loading at 32kg/24kg requires solid strength for overhead position and lunges, especially as fatigue accumulates, but not maximal strength testing.
• Speed (4/10): Early rounds allow recovery but pacing becomes critical as volume increases. Efficient movement and quick transitions preserve precious rest seconds in later rounds.
• Power (1/10): No explosive component. Lunges are controlled, overhead hold is static. Pure grinding stamina work rather than power generation or ballistic movement.

Scaling Options

Reduce to 24/16 kg or 20/12 kg KB. Substitute front rack KB lunges (both hands holding KB at chest). Use two lighter KBs overhead for better balance. Reduce to adding 1 rep every 2 minutes instead of every minute. Sub reverse lunges for easier balance. For shoulder limitations, perform goblet lunges or walking lunges with KB in farmer carry position.

Scaling Explanation

Scale if you cannot hold KB overhead with locked elbow for 30+ seconds or lack overhead mobility. If you fail before round 6, the load is too heavy or position too challenging. Priority is maintaining stable overhead position - don't sacrifice shoulder safety to add rounds. Target is reaching round 8-10 for scaled athletes. Keep intensity high enough that rounds 6+ feel challenging but technique stays intact.

Intended Stimulus

Progressive shoulder stability and leg endurance test lasting 8-12 minutes for most athletes. Begins aerobic but transitions to glycolytic fatigue by round 6-8. Primary challenge is maintaining overhead lockout under accumulating shoulder and core fatigue while lunging. Tests mental capacity to push through discomfort as rest periods shrink.

Coach Insight

Rounds 1-4 should feel easy - use this time to establish rhythm and perfect lockout. Count each leg as one rep (right lunge = 1, left lunge = 2). Keep elbow fully locked and KB stacked over shoulder. Maintain vertical torso - if you lean forward, you'll lose shoulder stability. Control the descent on each lunge. Use remaining seconds to shake out shoulders and reset grip. Most athletes hit failure between rounds 8-12. The grip and shoulder stability fail before legs - your deltoids will be on fire. Switch hands between rounds if needed for balance.

Benchmark Notes

Primary limiters are overhead shoulder stability and endurance with the KB, followed by leg fatigue and grip. The death by format accelerates quickly: round 8 requires 8 lunges in 60 seconds, round 10 requires 10. L1 athletes typically fail around round 5 (15 total lunges) when shoulder fatigue hits hard. L5 athletes can maintain overhead position through round 8 (36 total lunges) with brief rest between lunges. L10 elites push to round 12 (78 total lunges) with superior shoulder stability, pacing discipline, and ability to minimize transition time between reps.