Workout Description
Why This Workout Is Medium
This workout combines moderate volume burpees (25 total) with light skill work (double-unders, wall balls) spread across a 3-minute EMOM structure, providing built-in recovery between rounds. The 5-minute elliptical finish is low-intensity active recovery. While burpees are fatiguing, the EMOM format prevents continuous high intensity, and the movements don't create significant interference. Average athletes complete this as prescribed without major scaling.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): The 5-minute elliptical and EMOM format over 3 minutes creates sustained cardiovascular demand. Burpees and box jumps elevate heart rate continuously, testing aerobic capacity moderately.
- Power (7/10): Box jump overs and burpee box jump overs are inherently explosive. Double-unders require rapid wrist speed. These movements demand significant power output despite moderate volume.
- Stamina (6/10): Moderate rep ranges across burpees, box jumps, double-unders, and wall balls accumulate fatigue. The EMOM structure prevents complete recovery, demanding muscular endurance throughout.
- Speed (6/10): EMOM format requires consistent pacing and quick transitions between movements. Double-unders and box jump overs demand rapid cycling. Steady-state elliptical contrasts with explosive bursts.
- Flexibility (4/10): Burpees and box jumps require moderate hip and shoulder mobility. Wall balls demand thoracic extension. The stretch component addresses this, but demands remain moderate overall.
- Strength (3/10): Primarily bodyweight movements with minimal external load. Wall balls provide light resistance, but the workout emphasizes movement quality over maximal force production.
Movements
- Wall Ball
- General Mobility
- Burpee Box Jump-Over
- Burpee
- Double-Under
Modality Profile
Burpee (G), Burpee Box Jump-Over (G), Double-Under (G) = 3 gymnastics movements. Elliptical (M) = 1 monostructural movement. Wall Ball (W) = 1 weightlifting movement. Total: 5 movements. G: 3/5 = 60%, M: 1/5 = 20%, W: 1/5 = 20%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The 5-minute elliptical and EMOM format over 3 minutes creates sustained cardiovascular demand. Burpees and box jumps elevate heart rate continuously, testing aerobic capacity moderately. |
| Stamina | 6/10 | Moderate rep ranges across burpees, box jumps, double-unders, and wall balls accumulate fatigue. The EMOM structure prevents complete recovery, demanding muscular endurance throughout. |
| Strength | 3/10 | Primarily bodyweight movements with minimal external load. Wall balls provide light resistance, but the workout emphasizes movement quality over maximal force production. |
| Flexibility | 4/10 | Burpees and box jumps require moderate hip and shoulder mobility. Wall balls demand thoracic extension. The stretch component addresses this, but demands remain moderate overall. |
| Power | 7/10 | Box jump overs and burpee box jump overs are inherently explosive. Double-unders require rapid wrist speed. These movements demand significant power output despite moderate volume. |
| Speed | 6/10 | EMOM format requires consistent pacing and quick transitions between movements. Double-unders and box jump overs demand rapid cycling. Steady-state elliptical contrasts with explosive bursts. |
5 burpees EMOM180- 10 Burpee box jump over 1- 20 double under, 5 wall ball 5 burpees 5 minute elliptical Stretch