Workout Description

Why This Workout Is Medium

This 35-minute EMOM provides excellent work-to-rest ratio with 6 minutes work, 1 minute complete rest per round. Individual movements are moderate intensity with manageable rep counts. The variety prevents overloading any single muscle group, and the built-in rest allows recovery between stations. While 35 minutes is substantial volume, the pacing is controlled and sustainable for average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High rep counts across multiple movement patterns with minimal rest creates extreme muscular endurance demands, particularly grip and shoulder stamina.
• Endurance (8/10): 35-minute EMOM with only one rest minute per round creates significant cardiovascular demand, testing aerobic capacity throughout the extended duration.
• Speed (7/10): EMOM format demands quick transitions and efficient movement cycling to complete prescribed reps within each minute window.
• Power (6/10): Box jumps and explosive components of wall balls, KB SDHP, and DB push press create significant power demands throughout.
• Strength (4/10): Moderate loads with wall balls, kettlebell work, and dumbbell pressing require decent strength but not maximal effort.
• Flexibility (3/10): Wall balls require overhead mobility, sumo deadlifts need hip flexibility, and box jumps demand ankle/hip range of motion.

Movements

• Wall Ball
• Kettlebell Sumo Deadlift High Pull
• Dumbbell Push Press
• Box Jump
• Row
• Sit-Up

Benchmark Notes

This is a 35-minute EMOM with 5 rounds, scored by total reps completed. Each round consists of 6 work minutes plus 1 rest minute. Let me break down the rep potential per round: Round 1 (Fresh): Wall Balls (20) + KB SDHP (20) + DB Push Press (20) + Box Jumps (10) + Row (15/12 cal) + Max Sit-ups = 85 + sit-ups. Elite athletes can achieve 25-30 sit-ups in the remaining time, totaling ~110-115 reps per round. Fatigue Analysis: Round 1: 1.0x, Round 2: 1.05x, Round 3: 1.1x, Round 4: 1.15x, Round 5: 1.2x. The prescribed movements (85 reps) remain constant, but sit-up performance degrades significantly due to accumulated fatigue. Sit-up degradation: Round 1: 30 reps, Round 2: 28 reps, Round 3: 25 reps, Round 4: 22 reps, Round 5: 18 reps. This gives round totals of approximately: 115, 113, 110, 107, 103 reps. This workout is similar to Fight Gone Bad in structure (multiple stations with max effort component) but with longer duration. FGB anchors show L10: 430-500 total reps over 15 minutes. Scaling for 35 minutes with rest periods, elite performance should reach 540-550 total reps. Calculated totals: L10: 540+ reps, L5: 375 reps (median), L1: 225 reps (scaled athletes). The levels progress smoothly from beginners who might only complete prescribed reps with minimal sit-ups to elite athletes maximizing every second. Final targets - L10: 540 reps, L5: 330 reps, L1: 180 reps.

Modality Profile

6 movements total: Wall Ball and Kettlebell SDHP and Dumbbell Push Press are Weightlifting (3/6 = 50%), Box Jump and Sit-Up are Gymnastics (2/6 = 33%), Row is Monostructural (1/6 = 17%)