Workout Description
Why This Workout Is Medium
This workout combines bodyweight movements with built-in EMOM recovery, keeping intensity manageable. The plank variations, mountain climbers, and bear crawls are fundamental skills without heavy loading. The 10-minute EMOM structure provides 40-50 seconds rest per round, preventing severe fatigue accumulation. However, the pool laps at the end add unexpected volume and a different energy system demand. Overall, an average CrossFitter completes this as prescribed with moderate effort and some fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of bodyweight movements across multiple EMOMs and sustained pool work challenges muscular endurance. Accumulated fatigue from plank variations, mountain climbers, and crawling patterns.
- Endurance (7/10): Extended duration with continuous movement and 10 pool laps creates significant cardiovascular demand. EMOM structure maintains steady aerobic output without full recovery between efforts.
- Speed (6/10): Fast feet and mountain climber cycling demand quick leg turnover. EMOM format requires efficient transitions and steady movement pace throughout multiple rounds.
- Flexibility (5/10): Plank-to-stand, grasshoppers, and duck walks require moderate hip and shoulder mobility. Pool laps demand full-body range of motion but not extreme positions.
- Power (3/10): Mountain climbers and grasshoppers contain explosive elements, but EMOM pacing and high rep counts emphasize muscular endurance over explosive power output.
- Strength (2/10): Primarily bodyweight movements with no external load. Plank holds and crawls require relative strength but lack maximal force production demands.
Movements
- Mountain Climber
- Push-Up
- Bear Crawl
- General Mobility
- Swim
Modality Profile
Workout contains 8 gymnastics movements (plank to stand, pushups, mountain climbers, grasshopper, fast feet, bear crawl, plank step up, duck walk) and 1 monostructural movement (pool laps/swim). Total: 9 movements. G: 8/10 = 80%, M: 1/10 = 10%, W: 0%. Rounded to nearest 10%: G: 80, M: 20, W: 0.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Extended duration with continuous movement and 10 pool laps creates significant cardiovascular demand. EMOM structure maintains steady aerobic output without full recovery between efforts. |
| Stamina | 8/10 | High volume of bodyweight movements across multiple EMOMs and sustained pool work challenges muscular endurance. Accumulated fatigue from plank variations, mountain climbers, and crawling patterns. |
| Strength | 2/10 | Primarily bodyweight movements with no external load. Plank holds and crawls require relative strength but lack maximal force production demands. |
| Flexibility | 5/10 | Plank-to-stand, grasshoppers, and duck walks require moderate hip and shoulder mobility. Pool laps demand full-body range of motion but not extreme positions. |
| Power | 3/10 | Mountain climbers and grasshoppers contain explosive elements, but EMOM pacing and high rep counts emphasize muscular endurance over explosive power output. |
| Speed | 6/10 | Fast feet and mountain climber cycling demand quick leg turnover. EMOM format requires efficient transitions and steady movement pace throughout multiple rounds. |
EMOM101: 7 plank to stand + 3 pushups2: 20 2- count mountain climber + 10 2-count grasshopper EMOM510/10 fast feetEMOM41:Bear crawl + 5/5 plank step up2: duck walk + 5/5 plank step up10 pool laps