What is a good score for Engine 99?

Engine 99 scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Engine 99 score?

A good Engine 99 score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Engine 99?

Your Engine 99 approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Engine 99?

Engine 99 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Engine 99 work?

Engine 99 primarily works the muscles involved in Air Bike, Thruster, Strict Chin-Up. This workout develops multiple fitness domains.

Engine 99 WOD - Scaling & Strategy

Workout Description

Warm Up SOP plus: 20 Plank step-up (45# plates next to each hand) 15/10 Cal AA 20 2-count flutter kick Strength/Skill:E2MOM20 1: 10 Pullup (any variation necessary to complete) + 1 Rope Climb or Peg Board Ascent 3: 10 DB Row (each) + 5 Chin-ups (any variation necissary to complete) Metabolic Conditioning :For Time: 27 Air Squat 21 Power Clean 85/55 15 Thrusters 85/55 Rest :90 24 Air Squat 18 Power Clean 95/65 12 Thrusters 95/65 Rest :90 21 Air Squat 15 Power Clean 105/75 9 Thrusters 105/75

Why This Workout Is Hard

The E2MOM20 pre-fatigues grip and pulling muscles (pull-ups, rope climbs, chin-ups) before a barbell metcon, which is the key context driver. The ascending weight structure is particularly punishing — heavier loads hit when fatigue is highest. Thrusters at 85→95→105 (men) following air squats and power cleans, with only 90 seconds recovery between rounds, creates meaningful fatigue stacking. Rope climbs alone cause many average athletes to scale.

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): Extensive pulling volume across the E2MOM (pull-ups, rope climbs, rows, chin-ups) combined with 72 air squats, 54 power cleans, and 36 thrusters creates significant cumulative muscular endurance demand across multiple muscle groups.

Power (7/10): Power cleans and thrusters are two of CrossFit's most power-intensive movements, requiring explosive hip extension and rapid force production. The increasing load across rounds amplifies the power demand progressively.

Endurance (5/10): The E2MOM structure provides built-in rest, limiting sustained aerobic demand. The metcon's prescribed 90-second rests create interval-style stimulus rather than continuous cardiovascular stress, keeping endurance moderate.

Strength (5/10): Moderate barbell loads of 85–105# with progressive increases across rounds challenge strength meaningfully. Rope climbs and weighted rows add relative strength demand, but no near-maximal efforts are present.

Speed (5/10): For Time format incentivizes pushing pace within work sets, but the prescribed 90-second rest intervals disrupt urgency. Efficient barbell cycling and minimizing transitions between movements remain strategically important.

Flexibility (4/10): Thrusters require overhead shoulder mobility and thoracic extension. Power cleans demand front rack flexibility and hip hinge. Rope climbs need scapular and shoulder range. Above basic mobility demands throughout.

Attribute	Score	Explanation
Endurance	5/10	The E2MOM structure provides built-in rest, limiting sustained aerobic demand. The metcon's prescribed 90-second rests create interval-style stimulus rather than continuous cardiovascular stress, keeping endurance moderate.
Stamina	7/10	Extensive pulling volume across the E2MOM (pull-ups, rope climbs, rows, chin-ups) combined with 72 air squats, 54 power cleans, and 36 thrusters creates significant cumulative muscular endurance demand across multiple muscle groups.
Strength	5/10	Moderate barbell loads of 85–105# with progressive increases across rounds challenge strength meaningfully. Rope climbs and weighted rows add relative strength demand, but no near-maximal efforts are present.
Flexibility	4/10	Thrusters require overhead shoulder mobility and thoracic extension. Power cleans demand front rack flexibility and hip hinge. Rope climbs need scapular and shoulder range. Above basic mobility demands throughout.
Power	7/10	Power cleans and thrusters are two of CrossFit's most power-intensive movements, requiring explosive hip extension and rapid force production. The increasing load across rounds amplifies the power demand progressively.
Speed	5/10	For Time format incentivizes pushing pace within work sets, but the prescribed 90-second rest intervals disrupt urgency. Efficient barbell cycling and minimizing transitions between movements remain strategically important.

Attribute

Score

Explanation

Endurance

5/10

The E2MOM structure provides built-in rest, limiting sustained aerobic demand. The metcon's prescribed 90-second rests create interval-style stimulus rather than continuous cardiovascular stress, keeping endurance moderate.

Stamina

7/10

Extensive pulling volume across the E2MOM (pull-ups, rope climbs, rows, chin-ups) combined with 72 air squats, 54 power cleans, and 36 thrusters creates significant cumulative muscular endurance demand across multiple muscle groups.

Strength

5/10

Moderate barbell loads of 85–105# with progressive increases across rounds challenge strength meaningfully. Rope climbs and weighted rows add relative strength demand, but no near-maximal efforts are present.

Flexibility

4/10

Thrusters require overhead shoulder mobility and thoracic extension. Power cleans demand front rack flexibility and hip hinge. Rope climbs need scapular and shoulder range. Above basic mobility demands throughout.

Power

7/10

Power cleans and thrusters are two of CrossFit's most power-intensive movements, requiring explosive hip extension and rapid force production. The increasing load across rounds amplifies the power demand progressively.

Speed

5/10

For Time format incentivizes pushing pace within work sets, but the prescribed 90-second rest intervals disrupt urgency. Efficient barbell cycling and minimizing transitions between movements remain strategically important.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

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Modality Profile

Training Profile

Engine 99

Training Profile

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