Workout Description

Why This Workout Is Medium

This is a hypertrophy-style pushing circuit, not a metabolic grinder. Every other minute is rest, giving significant recovery between efforts. The 185 bench is moderate-heavy but only 5 reps with built-in rest makes it manageable. The real challenge is cumulative pushing fatigue — chest, shoulders, and triceps are hammered continuously across 28 minutes — but the EMOM structure prevents it from becoming overwhelming for an average CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): Max-rep cable fly sets and repeated EMOM pressing across chest, shoulders, and triceps accumulate meaningful muscular endurance stress, especially given the push-focused interference across all three blocks.
• Strength (6/10): 185# bench press and 45# DB shoulder press represent moderate-to-heavy loads requiring real force production. Not maximal effort, but structured EMOM volume maintains a clear strength stimulus throughout.
• Flexibility (3/10): Overhead pressing and cable press-out overhead demand moderate shoulder mobility and thoracic extension. High cable fly position adds slight range-of-motion challenge, but nothing beyond functional pushing patterns.
• Endurance (2/10): Three EMOM blocks totaling roughly 28 minutes with built-in rest each minute. Some cardiovascular demand from sustained session length, but structured rest prevents meaningful aerobic challenge.
• Speed (2/10): EMOM format requires work completion within each minute, but rep counts are manageable and leave adequate rest. No sprint cycling or rapid transitions are demanded across the session.
• Power (1/10): No explosive or ballistic movements present. All exercises are controlled, deliberate pressing and fly patterns. Power output is minimal; the stimulus is entirely strength and endurance based.

Movements

• Cable Chest Fly (Low to High)
• Dumbbell Press
• Bench Press
• Cable Shoulder Press (Supine)
• Cable Chest Fly (High to Low)
• Cable Tricep Pushdown

Modality Profile

All 6 movements — Bench Press, Cable Chest Fly (High to Low), Dumbbell Press, Cable Chest Fly (Low to High), Cable Tricep Pushdown, and Cable Shoulder Press (supine) — involve external load (barbell, dumbbell, or cable resistance). This makes the entire workout 100% Weightlifting with no Gymnastics or Monostructural components.