Workout Description

Why This Workout Is Easy

EMOM 10 with 7 DB thrusters provides substantial built-in recovery—approximately 50+ seconds of rest per minute for the average athlete. The rep count is low and the movement is fundamental. Load is unspecified but typically light-to-moderate for thrusters. The work-to-rest ratio heavily favors recovery, making this very manageable for any experienced CrossFitter. Total workout time is 10 minutes with minimal fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Power (7/10): DB thrusters are inherently explosive movements requiring rapid hip and leg drive to accelerate dumbbells overhead. Power generation is central to efficient rep completion.
• Flexibility (6/10): Thrusters require shoulder mobility, hip mobility for the squat portion, and thoracic extension. Moderate range of motion demands for proper movement execution.
• Strength (5/10): DB thrusters with unspecified load demand moderate force production. Dumbbell weight determines strength stimulus; assumes moderate loads rather than maximal efforts.
• Stamina (4/10): Seven reps per minute for ten minutes totals seventy reps, moderate volume. EMOM structure allows recovery each minute, reducing muscular endurance stress compared to continuous formats.
• Speed (4/10): EMOM structure enforces steady pacing with built-in rest. Athletes complete reps early in each minute, then rest. Not a sprint-cycling format.
• Endurance (3/10): EMOM format with 10-minute duration and built-in rest between minutes limits sustained cardiovascular demand. Minimal aerobic stimulus compared to continuous work.

Movements

• Dumbbell Thruster

Benchmark Notes

DB thruster load is the primary limiter in this EMOM; 7 reps per minute is manageable for most athletes so the challenge is how heavy they can go while completing all sets unbroken. L5 (65 lb per hand would be extreme — these are likely single DB or pair; assuming pair, 65 lb total / ~30 lb each) targets a moderate load that intermediate athletes can cycle for 10 rounds.

Modality Profile

Dumbbell Thruster is a weighted external load movement combining a dumbbell squat with an overhead press. It falls entirely under Weightlifting modality.