Workout Description

Why This Workout Is Medium

This rotating 3-movement EMOM gives each station roughly 2 minutes of rest before repeating, which significantly reduces cumulative fatigue. Burpees should clear in ~40 seconds, bench at 135# for 5 reps is light, and DB snatches are moderate. Movements don't heavily interfere with each other. The workout was also cut short at minute 12, limiting total volume. Manageable for an average CrossFitter as written.

Training Focus

This workout develops the following fitness attributes:

• Power (6/10): Dumbbell snatches are inherently explosive, requiring rapid hip extension and pull, while burpees include a plyometric jump. Two of three movements directly demand powerful, fast output.
• Stamina (5/10): Cycling through 10 burpees, 20 total dB snatches, and 5 bench reps across roughly 3-4 rounds accumulates moderate muscular endurance demand without reaching high-volume fatigue.
• Speed (5/10): EMOM format creates time pressure — completing 10 burpees or 20 dB snatches within 60 seconds requires efficient cycling and transitions to preserve adequate rest before the next minute.
• Endurance (4/10): An 11-minute EMOM with burpees creates moderate cardiovascular demand, but structured rest within each minute and the short overall duration limits sustained aerobic challenge significantly.
• Strength (4/10): The 135# decline bench for 5 reps represents moderate loading, and dB snatches add some strength demand, but neither movement approaches maximal force production territory.
• Flexibility (3/10): Burpees require hip flexor and thoracic mobility, dB snatches demand hip hinge and overhead range, and decline bench positions the shoulder in a stretched angle. Moderate overall mobility needs.

Movements

• Burpee
• Dumbbell Snatch

Modality Profile

3 movements total: Burpee (G), Dumbbell Snatch (W), Decline Bench Press (W). Gymnastics = 1/3 (~33%, rounded to 30%), Monostructural = 0, Weightlifting = 2/3 (~67%, rounded to 70%).