Workout Description

Why This Workout Is Easy

This EMOM format provides significant built-in rest (50+ seconds) after very low-volume bodyweight movements. 3 push-ups and 3 burpees take about 10 seconds for the average CrossFitter, leaving ample recovery time. While burpees are challenging, this minimal rep scheme prevents meaningful fatigue accumulation across the 15 minutes. The movements don't compound each other's difficulty.

Training Focus

This workout develops the following fitness attributes:

• Speed (7/10): Quick transitions and cycle speed are crucial in EMOM format to allow adequate rest between rounds.
• Endurance (4/10): The EMOM format creates moderate cardiovascular demand through consistent work intervals, but low rep scheme allows significant recovery between efforts.
• Power (4/10): Burpees involve explosive elements in the jump and floor transition, though not maximal power output.
• Stamina (3/10): Low total volume per round, but the cumulative effect over 15 minutes challenges muscular endurance, particularly in pushing muscles.
• Flexibility (3/10): Burpees demand moderate mobility in hips and shoulders, while push-ups require basic shoulder range of motion.
• Strength (2/10): Basic bodyweight movements require minimal absolute strength, focusing instead on repeated submaximal efforts.

Movements

• Push-Up
• Burpee

Scaling Options

Push-ups: Elevate hands on box/bench, or do from knees. Burpees: Step back instead of jumping, remove push-up portion, or step up instead of jump. Can reduce to 2 reps each or extend rest by doing every 90 seconds instead of every minute. For advanced athletes, increase to 4-5 reps each or add weight vest.

Scaling Explanation

Scale if unable to perform 5+ strict push-ups with good form or if burpees take more than 5-6 seconds each when fresh. Priority is maintaining consistent movement standards across all 15 minutes - form should look the same in minute 1 and 15. Target completion time of 15-20 seconds per round. Scale up if consistently finishing under 12-15 seconds per round.

Intended Stimulus

Moderate-intensity aerobic workout with brief work intervals. Primary energy system is oxidative with phosphagen system recovery between sets. Focus is on maintaining quality movement patterns while managing accumulated fatigue over 15 minutes. Should feel sustainable but challenging by minute 10-12.

Coach Insight

Start controlled and methodical - rushing early will compound fatigue. Aim to complete each minute's work in 15-20 seconds, leaving 40-45 seconds rest. Keep push-ups tight and controlled; avoid sagging hips or rushed form. For burpees, step back if needed to maintain steady pace. Common mistake is going too fast in first 5 minutes then struggling to maintain standards. Break up neither movement - both should be unbroken each minute.

Benchmark Notes

This is an EMOM for 15 minutes with 3 push-ups and 3 burpees each minute. Analysis: 1. Base calculations: - Each minute requires 6 total reps (3 push-ups + 3 burpees) - Fresh state timing: * Push-ups: 1-1.5s each = ~4s for 3 reps * Burpees: 3-4s each = ~10s for 3 reps * Total work time per minute: ~14s fresh 2. Fatigue impact: - Minutes 1-5: Base pace (1.0x) - Minutes 6-10: Moderate fatigue (1.1x) - Minutes 11-15: Significant fatigue (1.2-1.3x) 3. Level determination: - L10 (Elite): Complete all 15 rounds = 90 push-ups + 90 burpees = 180 total reps - L9: Miss 1 round = 165 reps - L8: Miss 2 rounds = 150 reps - L7: Miss 3 rounds = 135 reps - L6: Miss 4 rounds = 120 reps - L5: Miss 5 rounds = 105 reps (median CrossFitter) - L4: Miss 7 rounds = 90 reps - L3: Miss 9 rounds = 75 reps - L2: Miss 11 rounds = 60 reps - L1: Miss 13 rounds = 45 reps This workout is similar in structure to a classic EMOM benchmark but with lower volume per minute. The key performance differentiator is maintaining consistent execution as fatigue accumulates. Final targets: L10: 180 reps L5: 105 reps L1: 45 reps

Modality Profile

Both Push-Ups and Burpees are bodyweight/gymnastics movements, making this workout 100% gymnastics modality. Push-Ups are a classic bodyweight pushing movement, while Burpees are a compound bodyweight movement combining a push-up with a jumping movement.

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