Workout Description

Why This Workout Is Medium

While the movements are basic bodyweight exercises, the EMOM format creates sustained effort over 20 minutes. The work interval (~20-25 seconds) allows adequate rest (~35 seconds), preventing severe fatigue accumulation. The movements complement rather than interfere with each other, and 5 reps keeps volume manageable. Most average CrossFitters can maintain intensity throughout without scaling.

Benchmark Times for Home Triple 3

• Elite: <10:00
• Advanced: 11:00-12:00
• Intermediate: 13:00-14:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Twenty minutes of continuous work with minimal rest challenges cardiovascular capacity. The EMOM format maintains steady heart rate elevation throughout.
• Stamina (6/10): Repeated bodyweight movements test muscular endurance, particularly in legs and core. The one-minute intervals allow some recovery between efforts.
• Speed (6/10): Quick transitions between movements and explosive execution are needed to complete each minute's work with adequate rest.
• Power (5/10): Jumping squats are explosive, and burpees require power to transition quickly. The EMOM format allows fresh efforts each minute.
• Flexibility (4/10): Knees-to-chest requires decent hip flexion and core control. Burpees and jumping squats need moderate mobility.
• Strength (2/10): Movements are bodyweight only and submaximal. Focus is on repeated execution rather than maximal force production.

Movements

• Burpee
• Jumping Squat

Scaling Options

Reduce knees-to-chest to hanging leg raises or knee raises. Modify burpees by stepping back instead of jumping, or reduce to 3 reps. For jumping squats, reduce height or substitute regular air squats. Can reduce to 15 minutes total time for newer athletes. Consider 4 reps of each movement to ensure quality movement and adequate rest.

Scaling Explanation

Scale if unable to complete each minute's work in under 30 seconds consistently, or if jump landings become unsafe when fatigued. Priority is maintaining steady movement quality over speed. Athletes should finish each minute feeling challenged but able to maintain form. Target effort is 7/10 - conversational pace should be difficult but possible. Scale to preserve intended stimulus of consistent work across all 20 minutes.

Intended Stimulus

Moderate-intensity oxidative workout lasting 20 minutes. Primary focus is on aerobic capacity development with consistent power output. The short work intervals with built-in rest create a sustainable aerobic challenge while practicing bodyweight control movements. Heart rate should remain elevated but controlled throughout.

Coach Insight

Pace this workout by moving deliberately but efficiently in the first 5-8 minutes. Each minute should take 20-25 seconds, leaving adequate rest. Keep burpees controlled but quick, maintaining a steady rhythm. For knees-to-chest, focus on active hip flexion rather than momentum. Common mistake is rushing early minutes then struggling later - stay consistent. Break jumping squats into 3-2 if needed to maintain proper landing mechanics.

Benchmark Notes

This is an EMOM for 20 minutes with 3 bodyweight movements per minute. Analysis: 1. Base movement times (fresh): - Knees-to-Chest: 1.5s × 5 = 7.5s - Burpees: 3.5s × 5 = 17.5s - Jumping Squats: 1.5s × 5 = 7.5s Total work time per round: ~32.5s 2. Transitions between movements: 2-3s × 2 = 4-6s 3. Total time per round (fresh): ~37s, leaving 23s rest Fatigue factors: - Minutes 1-5: 1.0x (fresh) - Minutes 6-10: 1.1x - Minutes 11-15: 1.2x - Minutes 16-20: 1.3x This workout is most similar to Cindy in structure (repeating bodyweight movements on a clock). Using Cindy's anchor points but adjusting for: - Forced rest periods (EMOM vs AMRAP) - Simpler movements - Shorter time domain (20 min vs 30 min) L10 athletes should complete each round in 35-40s consistently L5 athletes will slow to 45-50s by the end L1 athletes will struggle to maintain the interval by minute 15 Recap: L10 (Elite): Complete all 20 rounds (~600s work time) L5 (Intermediate): Complete 17-18 rounds (~840s work time) L1 (Beginner): Complete 12-13 rounds (~1200s work time)

Modality Profile

All three movements (Knee To Chest, Burpee, Jumping Squat) are bodyweight/gymnastics movements. Knee To Chest is a core/gymnastics movement, Burpee is a classic gymnastics movement, and Jumping Squat is a bodyweight/gymnastics movement. With all movements falling under gymnastics, this workout is 100% G.