Workout Description
Why This Workout Is Medium
This 30-minute EMOM has light-to-moderate loads (ring pull-ups, 30# dumbbells, bodyweight holds) with built-in recovery—athletes work ~2-3 minutes per round, then rest 7+ minutes before repeating. Ring pull-ups demand skill but low volume (10 reps). The curl and neck work are accessory-level. No single element is demanding, and the extended rest between rounds prevents fatigue accumulation. Average CrossFitters complete as prescribed without significant scaling.
Training Focus
This workout develops the following fitness attributes:
- Flexibility (6/10): Ring pull-ups and hangs require shoulder mobility and thoracic extension. Neck curls demand cervical spine range of motion. Moderate mobility demands overall.
- Strength (5/10): Ring pull-ups and dumbbell curls demand moderate strength. 30# dumbbells provide moderate load; ring work requires significant pulling strength and stability.
- Stamina (4/10): Moderate muscular endurance challenge from ring pull-ups and dumbbell curls across multiple minutes. Ring hangs add isometric endurance, but total volume remains relatively low.
- Speed (4/10): EMOM structure requires completing work within each minute, creating moderate pacing pressure. Transitions between movements demand efficiency but not sprint-level intensity.
- Endurance (3/10): EMOM format with 1-minute intervals provides built-in recovery, limiting sustained cardiovascular demand. Low overall volume and rest periods prevent significant aerobic stimulus.
- Power (2/10): Minimal explosive demand. Movements are controlled and deliberate, emphasizing strength and endurance rather than speed or explosiveness.
Movements
- Air Bike
- Neck Flexion
- Dead Hang
- Dumbbell Curl
- Ring Pull-Up
Modality Profile
Workout contains 5 movements: Ring pull-ups (G), Dumbbell curls (W), Neck curls (G), Ring hang (G), and Air assault bike (M). Counting unique movements: 4 Gymnastics (ring pull-ups, neck curls, ring hang, and the bodyweight coordination of the bike), 1 Weightlifting (dumbbell curls). Distribution: G=80%, W=20%, M=0%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 3/10 | EMOM format with 1-minute intervals provides built-in recovery, limiting sustained cardiovascular demand. Low overall volume and rest periods prevent significant aerobic stimulus. |
| Stamina | 4/10 | Moderate muscular endurance challenge from ring pull-ups and dumbbell curls across multiple minutes. Ring hangs add isometric endurance, but total volume remains relatively low. |
| Strength | 5/10 | Ring pull-ups and dumbbell curls demand moderate strength. 30# dumbbells provide moderate load; ring work requires significant pulling strength and stability. |
| Flexibility | 6/10 | Ring pull-ups and hangs require shoulder mobility and thoracic extension. Neck curls demand cervical spine range of motion. Moderate mobility demands overall. |
| Power | 2/10 | Minimal explosive demand. Movements are controlled and deliberate, emphasizing strength and endurance rather than speed or explosiveness. |
| Speed | 4/10 | EMOM structure requires completing work within each minute, creating moderate pacing pressure. Transitions between movements demand efficiency but not sprint-level intensity. |
EMOM301: AA >60RPM2: 10 ring pull-up 3: 15/15 dB curl 30#4: 10/10/10 3 position neck curl 5: ring hang :30