Workout Description
Warm Up SOP plus: 100 meters of: High kicks (kick to outstretched hand), high knees, hurdles, toe grabs (bend to grab), bear hugs Strength/Skill:Incline bench 3x10 2x5Metabolic Conditioning: 2 rounds: Minute 1 - max cal row minute 2 - ball slam minute 3 - cal row minute 4 - russian twist minute 5 - rest straight into 2 rounds: Minute 1 - Double unders minute 2 - wall ball minute 3 - double unders minute 4 - alternating arm-on-ball pushup minute 5 - rest
Why This Workout Is Medium
This workout is well-structured with built-in rest every 5th minute (20% rest ratio), keeping fatigue manageable. The incline bench strength work doesn't significantly tax the movements in the metcon. Double unders add a skill demand, but 1-minute intervals mitigate this. Ball slams, Russian twists, wall balls, and pushups are accessible movements. No heavy barbell cycling or complex gymnastics. The average CrossFit athlete completes this comfortably as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Speed (6/10): Max calorie rows reward fast output, and double under minutes demand quick foot speed. The EMOM format inherently incentivizes fast transitions and efficient pacing to maximize work within each minute.
- Endurance (5/10): The EMOM structure with built-in rest minutes limits sustained cardiovascular load, but repeated rowing and double under minutes provide meaningful aerobic demand across approximately 20 minutes of total work.
- Stamina (5/10): Multiple max-effort EMOM minutes across rowing, ball slams, russian twists, wall balls, and pushups challenge muscular endurance, though the programmed rest minutes reduce total cumulative volume.
- Power (5/10): Ball slams, wall balls, and max-effort rowing all demand explosive hip extension and upper body power. Double unders require rapid, coordinated leg turnover adding to the power demand.
- Strength (4/10): Incline bench 3x10 and 2x5 provides a moderate strength stimulus, particularly the heavier 5-rep sets. The metcon movements are largely bodyweight or light-load, limiting overall strength demand.
- Flexibility (4/10): The warm-up intentionally targets flexibility with high kicks, hurdles, toe grabs, and bear hugs. Wall balls and russian twists also require moderate hip and thoracic mobility throughout the session.
Movements
- Medicine Ball Push-Up
- Wall Ball
- Hurdle Jump
- Bench Press
- Ball Slam
- Russian Twist
- Row
- High Knees
- Double-Under
Modality Profile
10 total movements classified as: Gymnastics (3) = Hurdle Jump, Double-Under, Push-Up; Monostructural (2) = High Knees, Row; Weightlifting (5) = Incline Bench Press, Bench Press, Ball Slam, Russian Twist, Wall Ball. Raw percentages: G=30%, M=20%, W=50%, which round cleanly to the final values.
