Workout Description
EMOM91-3 20 double under, 3 thruster + BS + press 95#4-6 20 double under, 2 “ “ 115#7-9 20, 1 135#
Why This Workout Is Very Hard
The EMOM format offers minimal rest — 20 DUs alone take ~20-25 seconds, leaving barely 10-15 seconds after each barbell complex. The real limiter is the strict press: 135# overhead after thrusters and back squats under accumulated fatigue will hit or exceed most average athletes' max. The descending rep scheme doesn't offset the escalating load, and the shoulder-heavy complex compounds fatigue across all 9 minutes.
Training Focus
This workout develops the following fitness attributes:
- Strength (7/10): Loading progresses from 95# to 135# across the EMOM. The press component becomes the limiting factor at heavier loads, and 135# thrusters and back squats represent meaningful absolute strength demands for most athletes.
- Power (7/10): Thrusters are among CrossFit's most power-intensive movements, requiring explosive hip drive into an overhead finish. Double unders add rhythmic power expression, making explosive output a primary demand every minute.
- Endurance (5/10): A 9-minute EMOM with double unders keeps heart rate elevated each minute, providing moderate cardiovascular stimulus. Short duration limits true aerobic development but the repeating intervals maintain consistent metabolic demand.
- Flexibility (5/10): Thrusters demand thoracic extension and overhead mobility; back squats require hip and ankle mobility. The combination of squat depth and overhead pressing positions creates moderate but consistent range-of-motion requirements throughout.
- Speed (5/10): EMOM structure creates time pressure, requiring efficient double under cycling and quick barbell transitions within each minute. Athletes must manage pace to complete reps comfortably, but it is not a sprint-style workout.
- Stamina (4/10): Rep counts are intentionally low and decrease as load increases, limiting muscular endurance volume. Cumulative barbell complex fatigue accumulates across 9 minutes but overall output is too brief for high stamina demand.
Movements
- Shoulder Press
- Thruster
- Back Squat
- Double-Under
Modality Profile
4 total movements: Double-Under is Gymnastics (1/4 = 25% → 30%); Thruster, Back Squat, and Shoulder Press are all Weightlifting barbell movements (3/4 = 75% → 70%). No Monostructural movements present.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | A 9-minute EMOM with double unders keeps heart rate elevated each minute, providing moderate cardiovascular stimulus. Short duration limits true aerobic development but the repeating intervals maintain consistent metabolic demand. |
| Stamina | 4/10 | Rep counts are intentionally low and decrease as load increases, limiting muscular endurance volume. Cumulative barbell complex fatigue accumulates across 9 minutes but overall output is too brief for high stamina demand. |
| Strength | 7/10 | Loading progresses from 95# to 135# across the EMOM. The press component becomes the limiting factor at heavier loads, and 135# thrusters and back squats represent meaningful absolute strength demands for most athletes. |
| Flexibility | 5/10 | Thrusters demand thoracic extension and overhead mobility; back squats require hip and ankle mobility. The combination of squat depth and overhead pressing positions creates moderate but consistent range-of-motion requirements throughout. |
| Power | 7/10 | Thrusters are among CrossFit's most power-intensive movements, requiring explosive hip drive into an overhead finish. Double unders add rhythmic power expression, making explosive output a primary demand every minute. |
| Speed | 5/10 | EMOM structure creates time pressure, requiring efficient double under cycling and quick barbell transitions within each minute. Athletes must manage pace to complete reps comfortably, but it is not a sprint-style workout. |
EMOM91-3 20 double under, 3 thruster + BS + press 95#4-6 20 double under, 2 “ “ 115#7-9 20, 1 135#
Difficulty:
Very Hard
Modality:
G
W
Your Scores: