What is a good score for E20 Recovery?

E20 Recovery scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good E20 Recovery score?

A good E20 Recovery score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in E20 Recovery?

Your E20 Recovery approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale E20 Recovery?

E20 Recovery 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 E20 Recovery work?

E20 Recovery primarily works the muscles involved in Dumbbell Burpee Deadlift, General Mobility, Burpee Pull-Up. This workout develops muscular endurance.

E20 Recovery WOD - Scaling & Strategy

Workout Description

1 Mile: .10 hard, .10 moderate on elliptical EMOM10Even: 5 Burpee Pull-upOdd: 5 Burpee DB Deadlift 50# DB’s1 Mile: .10 hard, .10 moderate on elliptical EMOM10Even: 5 Burpee Pull-upOdd: 5 Burpee DB Deadlift 50# DB’sStretch

Why This Workout Is Hard

This workout combines high volume burpee variations (100 total) with sustained cardio bookends, creating significant fatigue accumulation. The 50lb DB deadlifts are light, but burpee pull-ups demand grip strength already taxed by cardio. Two consecutive EMOM10 blocks with no recovery between them, plus the mile repeats, create relentless pacing. Average athletes will struggle with grip endurance and accumulated fatigue, though the light DB load prevents it from being Very Hard.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Twenty total burpee pull-ups and twenty burpee deadlifts across two EMOM blocks challenge muscular endurance. Repeated complex movements with minimal rest accumulate significant fatigue.

Endurance (7/10): Two mile runs with hard/moderate pacing demand sustained cardiovascular output. EMOM structure maintains elevated heart rate throughout, creating solid aerobic stimulus without pure marathon-level demands.

Speed (7/10): EMOM format demands quick movement cycling and minimal transition time. Athletes must complete reps efficiently within each minute window to manage fatigue and pacing.

Power (6/10): Burpees are inherently explosive movements requiring rapid ground contact and vertical drive. Pull-ups and deadlifts demand forceful initiation, creating mixed power stimulus.

Strength (4/10): 50lb dumbbells provide moderate load for deadlifts, but burpees and pull-ups emphasize bodyweight strength. Not a maximal strength focus; more relative strength endurance.

Flexibility (3/10): Burpees require basic hip and shoulder mobility. Pull-ups demand shoulder flexibility. Deadlifts need hip hinge mobility. Moderate range of motion demands overall.

Modality Profile

Elliptical is Monostructural (1/3). Burpee Pull-Up is Gymnastics (bodyweight compound). Burpee Dumbbell Deadlift is Weightlifting (external load). However, Burpees are the common element in 2 of 3 movements, and Burpees are classified as Gymnastics. The Dumbbell Deadlift adds the Weightlifting component. Breakdown: Elliptical (M), Burpee Pull-Up (G), Burpee Dumbbell Deadlift (W) = 1M, 1G, 1W. Adjusted for Burpee prevalence as Gymnastics base: G: 67%, M: 33%, W: 0%

Attribute	Score	Explanation
Endurance	7/10	Two mile runs with hard/moderate pacing demand sustained cardiovascular output. EMOM structure maintains elevated heart rate throughout, creating solid aerobic stimulus without pure marathon-level demands.
Stamina	8/10	Twenty total burpee pull-ups and twenty burpee deadlifts across two EMOM blocks challenge muscular endurance. Repeated complex movements with minimal rest accumulate significant fatigue.
Strength	4/10	50lb dumbbells provide moderate load for deadlifts, but burpees and pull-ups emphasize bodyweight strength. Not a maximal strength focus; more relative strength endurance.
Flexibility	3/10	Burpees require basic hip and shoulder mobility. Pull-ups demand shoulder flexibility. Deadlifts need hip hinge mobility. Moderate range of motion demands overall.
Power	6/10	Burpees are inherently explosive movements requiring rapid ground contact and vertical drive. Pull-ups and deadlifts demand forceful initiation, creating mixed power stimulus.
Speed	7/10	EMOM format demands quick movement cycling and minimal transition time. Athletes must complete reps efficiently within each minute window to manage fatigue and pacing.

Attribute

Score

Explanation

Endurance

7/10

Two mile runs with hard/moderate pacing demand sustained cardiovascular output. EMOM structure maintains elevated heart rate throughout, creating solid aerobic stimulus without pure marathon-level demands.

Stamina

8/10

Twenty total burpee pull-ups and twenty burpee deadlifts across two EMOM blocks challenge muscular endurance. Repeated complex movements with minimal rest accumulate significant fatigue.

Strength

4/10

50lb dumbbells provide moderate load for deadlifts, but burpees and pull-ups emphasize bodyweight strength. Not a maximal strength focus; more relative strength endurance.

Flexibility

3/10

Burpees require basic hip and shoulder mobility. Pull-ups demand shoulder flexibility. Deadlifts need hip hinge mobility. Moderate range of motion demands overall.

Power

6/10

Burpees are inherently explosive movements requiring rapid ground contact and vertical drive. Pull-ups and deadlifts demand forceful initiation, creating mixed power stimulus.

Speed

7/10

EMOM format demands quick movement cycling and minimal transition time. Athletes must complete reps efficiently within each minute window to manage fatigue and pacing.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

E20 Recovery

Training Profile

Generate Similar WODs

Analyze Any WOD