Workout Description

Why This Workout Is Medium

EMOM 12 with 12 push-ups per minute is manageable for average CrossFitters. Push-ups are a fundamental bodyweight movement with no loading. The EMOM format provides built-in recovery—athletes complete 12 reps (typically 20-30 seconds of work) then rest 30-40 seconds before the next round. Over 12 minutes, fatigue accumulates but remains controllable. Most athletes can sustain this pace without scaling, though shoulder endurance becomes the limiting factor by rounds 10-12.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Push-ups accumulate significant volume over 12 minutes. Muscular endurance of chest, shoulders, and triceps is heavily taxed through repeated sets without full recovery.
• Speed (6/10): EMOM format demands consistent cycling and quick transitions between sets. Athletes must manage pacing to complete prescribed reps within each minute window.
• Endurance (4/10): EMOM format with 12-minute duration and push-ups creates moderate cardiovascular demand. Rest between minutes allows recovery, preventing sustained high-intensity aerobic stimulus.
• Flexibility (3/10): Push-ups require basic shoulder and chest mobility. Limited range of motion demands compared to compound movements like squats or overhead work.
• Strength (2/10): Bodyweight push-ups alone provide minimal maximal strength stimulus. Volume-based work emphasizes endurance over force production capacity.
• Power (2/10): Push-ups are typically performed with controlled tempo. EMOM structure discourages explosive movement; focus is on steady, sustainable reps per minute.

Movements

• Push-Up

Modality Profile

EMOM 12 minutes with 12 push-ups per minute. Push-up is a bodyweight gymnastics movement. Single modality workout = 100% Gymnastics.