Workout Description

Why This Workout Is Medium

This EMOM provides excellent recovery between rounds (40-50 seconds rest) which prevents significant fatigue accumulation. The plyometric movements are moderate skill level and the box heights are standard. While burpees are challenging, the EMOM format limits volume to what can be completed in ~20 seconds. The combination creates a sustainable pace that most CrossFitters can maintain for 10 minutes without major scaling needs.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Dominated by explosive plyometric movements - box jumps, depth jumps, and lateral jumps all require maximum power output.
• Speed (8/10): EMOM format demands quick transitions between complex movements and rapid burpee cycling to maximize reps within time constraints.
• Endurance (7/10): Ten minutes of continuous work with explosive movements and burpees creates significant cardiovascular demand and aerobic stress throughout.
• Stamina (6/10): Repeated plyometric movements and accumulating burpee volume will test muscular endurance, especially in legs and core stabilizers.
• Flexibility (4/10): Single leg positions, depth jumps, and lateral movements demand moderate hip mobility and ankle flexibility for proper execution.
• Strength (3/10): Primarily bodyweight movements with box jump heights requiring moderate relative strength but not maximal force production.

Movements

• Heiden Jump
• Box Jump
• Depth Jump
• Burpee

Benchmark Notes

This is a 10-minute EMOM with complex plyometric movements followed by max burpees. Each minute contains: 1 Heiden to Single Leg Box Jump, 1 Depth Jump, 1 Box Jump, then max burpees with alternating lateral jumps. The plyometric sequence takes approximately 8-12 seconds for elite athletes, 12-18 seconds for intermediate, and 18-25 seconds for beginners, leaving 48-52 seconds, 42-48 seconds, and 35-42 seconds respectively for burpees. Elite athletes can perform burpees at 3-4 second pace initially but will slow to 4-5 seconds due to plyometric fatigue. Intermediate athletes start at 4-5 seconds, slowing to 5-6 seconds. Beginners start at 5-6 seconds, slowing to 6-8 seconds. The alternating lateral jump adds complexity and time. Round-by-round breakdown: Minutes 1-3 (fresh): Elite 12-14 burpees/min, Intermediate 8-10 burpees/min, Beginner 5-7 burpees/min. Minutes 4-6 (moderate fatigue): Elite 10-12 burpees/min, Intermediate 7-9 burpees/min, Beginner 4-6 burpees/min. Minutes 7-10 (high fatigue): Elite 8-10 burpees/min, Intermediate 6-8 burpees/min, Beginner 3-5 burpees/min. Total projections: Elite (L9-L10): 100-110 burpees, Advanced (L7-L8): 80-95 burpees, Intermediate (L5-L6): 65-75 burpees, Beginner (L2-L3): 40-55 burpees, Scaled (L1): 30-45 burpees. No direct anchor match exists, but this follows similar patterns to high-intensity EMOM workouts with plyometric fatigue. Final targets: L10: 205+ burpees, L5: 125 burpees, L1: 45 burpees.

Modality Profile

All four movements (Heiden Jump, Box Jump, Depth Jump, Burpee) are bodyweight gymnastics movements involving jumping, plyometrics, and bodyweight coordination skills.