Workout Description

Why This Workout Is Medium

This workout is poorly formatted and difficult to parse, but appears to be a mixed-modal EMOM with moderate loads (125# thrusters, 145# BTN push press) and bodyweight movements. The EMOM structure provides built-in recovery between rounds. While individual elements like thrusters and push-ups create fatigue, the distributed work-to-rest ratio prevents extreme accumulation. Most average CrossFitters can complete this as prescribed, though some may need to scale weights or reps on later rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume of push-ups, burpees, mountain climbers, and presses across 77 minutes demands significant muscular endurance, particularly in upper body and core musculature.
• Strength (6/10): Loaded movements including thrusters at 125#, BTN push press at 145#, and incline press provide moderate strength stimulus, though rep ranges and EMOM format emphasize endurance over maximal effort.
• Speed (6/10): EMOM structure demands consistent cycling and quick transitions between diverse movements; athletes must maintain pace to complete work within each minute window.
• Flexibility (5/10): Thrusters, burpees, and overhead pressing require moderate shoulder and hip mobility; mountain climbers and planks demand core stability and hip extension range.
• Endurance (4/10): EMOM format with 77 minutes total duration provides moderate cardiovascular demand, but frequent rest intervals between movements limit sustained aerobic challenge compared to continuous work.
• Power (4/10): Burpees and thrusters contain explosive elements, but EMOM pacing and high rep ranges prioritize sustained output over explosive intent and speed.

Movements

• Air Bike
• Thruster
• Mountain Climber
• Push-Up
• Burpee Over Bench
• Banded Pull-Through
• Incline Dumbbell Bench Press

Modality Profile

Workout contains 8 unique movements: 4 Gymnastics (push-up, burpee over bench, mountain climber, elbow to hand plank) and 4 Weightlifting (thruster, incline press, BTN push press, banded pull through). Even though some movements appear multiple times with different rep schemes or loads, each unique movement is counted once per modality classification rules.