Workout Description

Why This Workout Is Hard

While 225/155lb front squats and double-unders are manageable in isolation, the EMOM format creates significant challenge. Four heavy front squats every minute leaves little recovery time, and maintaining form becomes increasingly difficult as fatigue accumulates. The double-unders, though low volume, require coordination under growing leg fatigue. Most average CrossFitters will struggle to maintain the prescribed weight for all 10 rounds.

Benchmark Times for Michael Haub

• Elite: <6:00
• Advanced: 6:30-7:00
• Intermediate: 7:30-8:00
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Heavy front squats at 225/155 require significant strength capacity, especially when performed every minute for 10 minutes.
• Speed (7/10): Quick transitions and efficient movement patterns are crucial to complete both movements within each minute.
• Flexibility (6/10): Front rack position and full depth front squats demand good mobility in ankles, hips, shoulders, and wrists.
• Stamina (5/10): Moderate rep scheme tests local muscular endurance in legs and shoulders, with brief rest periods between minutes.
• Endurance (4/10): Ten minutes of continuous work with moderate heart rate demands from double-unders and front squats, but short duration limits cardiovascular stress.
• Power (4/10): Double-unders require moderate power output, while front squats at this weight emphasize strength over power.

Movements

• Front Squat
• Double-Under

Scaling Options

Front Squat: Scale to 65-75% of 1RM (185/125, 155/105, or 135/95). Sub regular jump rope for double-unders. Advanced scaling: 3 front squats at higher weight or 5 at lower weight. Beginner scaling: goblet squats with KB/DB. For athletes without double-unders: 20 single jumps or 15 alternating jumps. Time domain can reduce to 8 minutes for beginners.

Scaling Explanation

Scale if unable to maintain proper front rack position or perform 3+ unbroken reps at prescribed weight. Double-under scaling needed if athlete cannot perform 5+ unbroken. Each minute should feel challenging but doable with 10-15 seconds rest. Athletes should finish squats unbroken and complete all double-unders with at most one trip. Primary focus is maintaining perfect squat technique under fatigue - scale weight before compromising form.

Intended Stimulus

10-minute moderate intensity workout targeting strength-endurance and skill work. Primary energy system is glycolytic with phosphagen recovery during rest periods. The challenge is maintaining heavy front squat technique while managing fatigue, with skill execution (double-unders) under increasing respiratory demand.

Coach Insight

Front squats should be performed as singles or doubles with quick resets - don't rush or bounce reps. Aim to complete squats in first 15-20 seconds, leaving time to recover before double-unders. Maintain upright torso and full front rack position throughout squats. For double-unders, establish consistent rhythm early - rushing when tired leads to trips. Use remaining time to recover for next minute. Watch for dropping elbows on squats when fatigued.

Benchmark Notes

This is an EMOM for 10 minutes with heavy front squats (225/155) and double-unders. Analysis: 1. Movement breakdown per round: - 4 Front Squats at 225/155: ~3 sec per rep = 12 sec - 10 Double-Unders: ~0.5 sec per rep = 5 sec - Transition between movements: 2-3 sec Base time per round: ~20 seconds, leaving 40 seconds rest for elite athletes. Fatigue considerations: - Heavy front squats will accumulate significant fatigue - Double-unders require consistent skill maintenance - Later rounds will see slower transitions and execution Closest benchmark comparison is Grace (30 Clean & Jerk 135/95) due to similar heavy barbell cycling, but this is more demanding due to: - Heavier load (225 vs 135) - Additional skill work (double-unders) - Fixed interval format Scaling from Grace benchmarks (L10: 90-120s, L5: 240-300s, L1: 480-600s) but adjusting up by: - +200% for time domain (10 min vs ~2-3 min) - +20% for heavier loading Final targets: Male: L10: Complete all rounds (600 sec) L5: 8 rounds (480 sec) L1: 6 rounds (360 sec) Female: L10: Complete all rounds (600 sec) L5: 7-8 rounds (420-480 sec) L1: 5-6 rounds (300-360 sec)

Modality Profile

Front Squat is a Weightlifting (W) movement as it uses external load. Double-Under is a Gymnastics (G) movement as it's a bodyweight coordination skill. With two movements split across two modalities, we use a 50/50 split.

Similar Workouts to Michael Haub

If you enjoy Michael Haub, you might also like these similar CrossFit WODs:

• Dizzy Diane (82% similar) - 15-12-9 Reps for Time Deadlifts (155/105 lb) 21 foot Handstand Walk Handstand Push-Ups...
• Freestyle Diane (81% similar) - For Time 45 reps each of: Deadlifts (225/155 lb) Handstand Push-Ups Partition as needed to complete...
• Damn Diane (81% similar) - 3 Rounds for Time 15 Deadlifts (315/205 lb) 15 Strict Deficit Handstand Push-Ups (3.5/2 in)...
• Timothy Higgins (80% similar) - 6 Rounds for Time 5 Deadlifts (70% bodyweight of 1 RM) 5 Toes-to-Bars...
• Games: Toes-to-Bar/Lunge (80% similar) - 30-20-10 Reps For Time Toes-to-Bars Kettlebell Lunges (2x32/24 kg, yards)...
• Fibonacci (80% similar) - 5-8-13 Reps for Time: Parallette Handstand Push-Ups (14/8 in deficit) Kettlebell Deadlifts (2 x 203/...
• Michael Bocchino (80% similar) - EMOM for 8 minutes 3 Squat Clean Thrusters (155/105 lbs) 3 Bar Over Burpees...
• Regionals 9.1 (Asia) (80% similar) - 7 Rounds for Time 7 Thrusters (135/85 lb) 7 Burpees...

These WODs similar to Michael Haub share comparable training demands, time domains, and movement patterns.