What is a good score for T05 FF?

T05 FF scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good T05 FF score?

A good T05 FF score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in T05 FF?

Your T05 FF approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale T05 FF?

T05 FF 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 T05 FF work?

T05 FF primarily works the muscles involved in Air Bike, Front-Racked Farmer Carry, Push-Up. This workout develops multiple fitness domains.

T05 FF WOD - Scaling & Strategy

Workout Description

E4MOMX4:15 cal AA10 push-up (L hand on DB) 35#10 push press L10 push-up (R hand in DB)10 push press RBench press:15 @ 9512 @ 13510 @ 1555x5 @ 18510x:30 punching bag5x10 banded overhead press10/10 feet in rings plank knee to elbow Indo board3x50 meter KB front rack carry R 50#50 meter KB waiter carry RRepeat with left Stretch

Why This Workout Is Hard

This workout combines multiple demanding elements: E4OMOM creates forced pacing with minimal rest, unilateral dumbbell work (35# push-ups) demands shoulder stability and core control, and heavy bench press (185# max) follows fatigue accumulation. The accessory work (punching bag, rings, Indo board, KB carries) extends duration and compounds shoulder/core fatigue. Average athletes will struggle with movement quality under fatigue and may need to scale loads or reps.

Training Focus

This workout develops the following fitness attributes:

Stamina (7/10): Moderate rep ranges across multiple movement patterns (push-ups, press variations, carries) create cumulative muscular fatigue. Four rounds of varied pressing demands sustained upper body output.

Strength (7/10): Bench press progression to heavy loads (185#) and push press work demand significant force production. Loaded carries and overhead pressing require substantial strength capacity.

Speed (6/10): E4OMEM structure forces consistent pacing within 15-second windows. Transitions between movements and loaded carries require efficient movement cycling to complete work.

Flexibility (5/10): Overhead pressing, ring planks, and Indo board work require moderate shoulder and core mobility. Push-ups and carries demand basic shoulder and thoracic mobility.

Endurance (4/10): E4OMEM format with short work intervals and built-in rest limits cardiovascular demand. Punching bag adds brief cardio spike, but overall structure prevents sustained aerobic challenge.

Power (3/10): Push press and punching bag provide some explosive demand, but bench press and carries emphasize strength over speed. Limited ballistic movement overall.

Modality Profile

Workout contains 10 unique movements: Push-ups (G), Push press (W), Bench press (W), Punching bag (M), Banded overhead press (W), Feet in rings plank knee to elbow (G), Indo board (G), KB front rack carry (W), KB waiter carry (W), Stretch (G). Distribution: 4 Gymnastics movements (40%), 1 Monostructural movement (10%), 5 Weightlifting movements (50%).

Attribute	Score	Explanation
Endurance	4/10	E4OMEM format with short work intervals and built-in rest limits cardiovascular demand. Punching bag adds brief cardio spike, but overall structure prevents sustained aerobic challenge.
Stamina	7/10	Moderate rep ranges across multiple movement patterns (push-ups, press variations, carries) create cumulative muscular fatigue. Four rounds of varied pressing demands sustained upper body output.
Strength	7/10	Bench press progression to heavy loads (185#) and push press work demand significant force production. Loaded carries and overhead pressing require substantial strength capacity.
Flexibility	5/10	Overhead pressing, ring planks, and Indo board work require moderate shoulder and core mobility. Push-ups and carries demand basic shoulder and thoracic mobility.
Power	3/10	Push press and punching bag provide some explosive demand, but bench press and carries emphasize strength over speed. Limited ballistic movement overall.
Speed	6/10	E4OMEM structure forces consistent pacing within 15-second windows. Transitions between movements and loaded carries require efficient movement cycling to complete work.

Attribute

Score

Explanation

Endurance

4/10

E4OMEM format with short work intervals and built-in rest limits cardiovascular demand. Punching bag adds brief cardio spike, but overall structure prevents sustained aerobic challenge.

Stamina

7/10

Moderate rep ranges across multiple movement patterns (push-ups, press variations, carries) create cumulative muscular fatigue. Four rounds of varied pressing demands sustained upper body output.

Strength

7/10

Bench press progression to heavy loads (185#) and push press work demand significant force production. Loaded carries and overhead pressing require substantial strength capacity.

Flexibility

5/10

Overhead pressing, ring planks, and Indo board work require moderate shoulder and core mobility. Push-ups and carries demand basic shoulder and thoracic mobility.

Power

3/10

Push press and punching bag provide some explosive demand, but bench press and carries emphasize strength over speed. Limited ballistic movement overall.

Speed

6/10

E4OMEM structure forces consistent pacing within 15-second windows. Transitions between movements and loaded carries require efficient movement cycling to complete work.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

T05 FF

Training Profile

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