Workout Description

Why This Workout Is Hard

While 5 minutes is short, the combination of moderately heavy push presses (185/135) with strict pull-ups creates significant upper body fatigue. The EMOM format provides only 15-20 seconds rest between rounds, insufficient for full recovery. The strict pull-ups become increasingly challenging as shoulder fatigue accumulates from the push presses. Most average CrossFitters will struggle to maintain form and consistency across all 5 rounds.

Benchmark Times for William Johnston

• Elite: <3:00
• Advanced: 3:15-3:30
• Intermediate: 3:45-4:00
• Beginner: >5:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Push press is a explosive movement requiring significant power output. Heavy loading amplifies power demand for each repetition.
• Strength (7/10): Heavy push press (185/135) requires significant strength. Pull-ups add relative strength demand. Weight and movement selection emphasize force production.
• Speed (5/10): EMOM format requires efficient cycling of movements to allow adequate rest, but not maximum speed cycling.
• Stamina (4/10): Moderate rep scheme tests local muscular endurance in shoulders, back, and core. Five rounds challenges fatigue management but volume remains modest.
• Flexibility (4/10): Push press demands shoulder mobility and thoracic extension. Pull-ups require shoulder flexibility and scapular control.
• Endurance (3/10): Short 5-minute EMOM format provides rest between sets, limiting cardiovascular demand. However, the quick turnaround keeps heart rate elevated throughout.

Movements

• Push Press
• Pull-Up

Scaling Options

Push Press: Scale to 135/95lb or 115/75lb based on strict press capacity. Should be ~70-75% of 1RM push press. Sub ring rows or jumping pull-ups for strict pull-ups. Advanced scaling: 3-4 reps each movement. Reduce to 3-4 minutes total if needed. Intermediate option: push press from rack position vs. floor.

Scaling Explanation

Scale if unable to complete 7+ unbroken push press at prescribed weight or 3+ strict pull-ups when fresh. Athletes should maintain perfect push press mechanics - any press-out or excessive lean indicates need for weight reduction. Target is completing each minute's work in under 30 seconds. Scale to preserve intended stimulus of quick, powerful movements with good recovery between minutes.

Intended Stimulus

Short, intense phosphagen system workout with strength-skill focus. Each minute demands quick, powerful output followed by brief recovery. Primary challenge is maintaining perfect technique under moderate load with accumulated fatigue. Time domain is sprint-based (5 minutes) with high power output requirements.

Coach Insight

Start push presses immediately at 0:00 to maximize rest time. Aim to complete both movements within 25-30 seconds each minute. For push press: maintain tight core, aggressive drive through heels, full lockout. For pull-ups: false grip setup saves transition time, maintain hollow body position. Common mistake is rushing push press technique - prioritize vertical bar path and full hip extension. Break pull-ups into 3-2 if needed but complete push press unbroken.

Benchmark Notes

This is a 5-minute EMOM with heavy push press and strict pull-ups. Analysis: 1. Movement breakdown per round: - Push Press (185/135): ~2.5s per rep × 5 reps = 12.5s - Strict Pull-ups: ~3s per rep × 5 reps = 15s - Transition between movements: ~3-5s Base time per round: ~32s for elite, leaving ~28s rest Fatigue factors: - Heavy push press will tax shoulders affecting pull-ups - Strict pull-ups become significantly harder as fatigue sets in - Force-rest EMOM format helps manage fatigue Comparing to Grace (30 C&J at 135) and Fran anchors: - Similar shoulder/pulling pattern - Heavier load on push press (+50 lbs) - Strict vs kipping pull-ups Projected completion rates: L10 (Elite): All 5 rounds, ~180s working time L5 (Intermediate): 4 rounds complete, fail on round 5 L1 (Beginner): 2-3 rounds complete Final targets: Male - L10: 3:00 | L5: 4:00 | L1: 5:00 Female - L10: 3:30 | L5: 4:30 | L1: 5:30

Modality Profile

Push Press is a weightlifting movement (W) using external load. Pull-Up is a gymnastics movement (G) using bodyweight only. With two movements split across two modalities, the breakdown is 50/50.

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