Workout Description

Why This Workout Is Medium

This EMOM32 alternates between three 200m cardio movements and 20 hollow rocks, creating built-in recovery. Each station gets 8 minutes of rest between repetitions. While 200m efforts are moderately taxing, the EMOM structure prevents fatigue accumulation—athletes have 50+ seconds rest per minute. Hollow rocks are skill-based but low intensity. The limiting factor is sustained aerobic capacity across 32 minutes, not acute fatigue. Average CrossFitters complete this as prescribed with manageable pacing.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): 32 minutes of continuous aerobic work across running, rowing, and skiing demands sustained cardiovascular capacity. The EMOM format maintains steady heart rate elevation throughout the entire duration.
• Stamina (6/10): Moderate muscular endurance demand from repeated 200-meter efforts and hollow rocks. The EMOM structure allows brief recovery between rounds, preventing extreme fatigue accumulation.
• Speed (5/10): Moderate pacing demand. Athletes must maintain consistent speed across three different modalities within each minute, requiring efficient transitions and steady effort.
• Flexibility (3/10): Hollow rocks demand moderate core and shoulder mobility. Running, rowing, and skiing require basic hip and ankle range of motion but nothing extreme.
• Power (2/10): Limited explosive demand. The workout emphasizes steady-state aerobic output rather than rapid force production or sprint cycling.
• Strength (1/10): Minimal strength demand. Hollow rocks require core stability but no significant force production. Running, rowing, and skiing are primarily aerobic movements.

Movements

• Ski Erg
• Run
• Row
• Hollow Rock

Modality Profile

Workout contains 4 unique movements: 200m run (M), 200m row (M), 200m ski (M), and :20 hollow rock (G). Three monostructural cardio movements and one gymnastics movement = 75% M, 25% G, 0% W.