Workout Description

Why This Workout Is Hard

E3MOM x 4 = 12 minutes of work with built-in 3-minute cycles providing recovery between rounds. However, 25 burpees per round is substantial volume that accumulates fatigue quickly. Burpees demand full-body engagement and cardiovascular capacity. The EMOM structure prevents pacing flexibility—athletes must complete 25 reps within each 3-minute window or fall behind. Most average CrossFitters will struggle with later rounds as fatigue compounds, though the rest periods make this achievable with scaling if needed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Burpees performed repeatedly across 42 minutes tests muscular endurance of chest, shoulders, legs, and core. Cumulative fatigue compounds as the workout progresses, demanding sustained muscular output.
• Endurance (7/10): Every 3 minutes on the minute for 42 minutes demands sustained cardiovascular output. The EMOM format prevents complete recovery, maintaining elevated heart rate throughout the extended duration.
• Power (6/10): Burpees demand explosive hip extension and upper body drive to stand and jump. The repetitive nature requires consistent power output across 42 minutes despite fatigue.
• Speed (5/10): EMOM structure enforces steady pacing with built-in rest periods. Athletes must cycle burpees efficiently within each minute window, balancing speed with sustainability.
• Flexibility (3/10): Burpees require basic shoulder and hip mobility for the push-up and squat components. Minimal extreme range of motion demands compared to dedicated mobility work.
• Strength (2/10): Burpees are primarily bodyweight movements requiring minimal maximal force production. The focus is muscular endurance rather than strength development or heavy loading.

Movements

• Burpee

Modality Profile

Burpees are a bodyweight gymnastics movement combining a push-up and jump. The workout consists of a single gymnastics movement performed every 3 minutes for 4 rounds of 25 reps.