Workout Description
Why This Workout Is Medium
This workout combines moderate-volume accessory work with built-in recovery. The EMOM structure provides substantial rest between efforts (likely 50+ seconds per minute), making the rowing and plate twists manageable. GHD sit-ups and neck curls are low-skill, low-load movements. While the total volume is reasonable, the lack of heavy loading or high-intensity cardio prevents this from being challenging for an average CrossFitter. Most athletes complete as prescribed without significant scaling.
Training Focus
This workout develops the following fitness attributes:
- Flexibility (6/10): GHD sit-ups require significant spinal extension and hip flexor mobility. Plate twists demand thoracic rotation and core flexibility throughout the movement.
- Stamina (5/10): Moderate muscular endurance through repeated GHD sit-ups and plate twists across multiple sets, but total volume remains moderate with adequate recovery between rounds.
- Strength (4/10): GHD sit-ups and plate twists demand core strength, but lack external load or maximal effort. Bodyweight-based movements limit true strength development.
- Speed (4/10): EMOM structure encourages steady pacing within each minute window, but the format itself doesn't demand rapid cycling or quick transitions between movements.
- Endurance (3/10): EMOM format with 10-minute windows provides brief cardiovascular stimulus, but extended rest between movements limits sustained aerobic demand and heart rate elevation.
- Power (2/10): Movements are controlled and deliberate rather than explosive. No ballistic or plyometric elements present in this core-focused workout.
Movements
- Air Bike
- Neck Flexion
- Toes-to-Bar
- Russian Twist
- GHD Sit-Up
Modality Profile
Workout contains 5 unique movements: Air Assault Bike (AA) - Monostructural, Rowing Machine (RM) - Monostructural, T2B (Toes-to-Bar) - Gymnastics, GHD Sit-up - Gymnastics, Plate Twist - Gymnastics, Neck Curl - Gymnastics. However, the primary structure shows AA and RM as conditioning modalities within EMOM format, while the main strength/skill work focuses on gymnastics movements (GHD sit-ups, plate twist, neck curl). Counting distinct movement types: 4 Gymnastics movements (GHD sit-up, plate twist, neck curl, T2B), 2 Monostructural (AA, RM). Distribution: G: 80%, M: 20%, W: 0%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 3/10 | EMOM format with 10-minute windows provides brief cardiovascular stimulus, but extended rest between movements limits sustained aerobic demand and heart rate elevation. |
| Stamina | 5/10 | Moderate muscular endurance through repeated GHD sit-ups and plate twists across multiple sets, but total volume remains moderate with adequate recovery between rounds. |
| Strength | 4/10 | GHD sit-ups and plate twists demand core strength, but lack external load or maximal effort. Bodyweight-based movements limit true strength development. |
| Flexibility | 6/10 | GHD sit-ups require significant spinal extension and hip flexor mobility. Plate twists demand thoracic rotation and core flexibility throughout the movement. |
| Power | 2/10 | Movements are controlled and deliberate rather than explosive. No ballistic or plyometric elements present in this core-focused workout. |
| Speed | 4/10 | EMOM structure encourages steady pacing within each minute window, but the format itself doesn't demand rapid cycling or quick transitions between movements. |
EMOM101: AA 60+ RPM2: 10 T2BEMOM101: AA 60+ RPM2: 10 GHD sit-up 4x10/10 plate twist 30 neck curl