Workout Description

Why This Workout Is Medium

This team EMOM provides excellent work-to-rest ratios with built-in recovery. Each athlete works 40 seconds then rests 3+ minutes while teammates rotate. The movements are fundamental with moderate loads/volumes that don't significantly interfere with each other. Double-unders and wall balls are manageable skills, DB snatches allow weight selection, and max cal bike provides natural pacing. The structure prevents fatigue accumulation, making this accessible to average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): 40-minute EMOM with continuous movement stations creates significant cardiovascular demand, especially with max cal bike efforts and minimal rest periods.
• Stamina (7/10): High rep counts across all stations (80 DU, 20 snatches, 20 wall balls) test muscular endurance, particularly grip and shoulder stamina.
• Speed (7/10): EMOM format demands quick transitions between stations and efficient movement cycling to complete reps within each minute window.
• Power (6/10): DB power snatches are explosive movements, double unders require coordination and power, creating moderate power demands throughout.
• Flexibility (5/10): Power snatches demand overhead mobility and hip flexibility, while wall balls require good squat depth and shoulder range of motion.
• Strength (4/10): DB power snatches and wall balls require moderate strength, but emphasis is on repetition rather than maximal load.

Movements

• Wall Ball
• Single Under
• Air Bike
• Dumbbell Snatch
• Double-Under

Benchmark Notes

This is a team workout scored on total calories accumulated during the max calorie bike stations. Each athlete completes one max calorie bike round, so the team total is 4 individual max calorie efforts. Breaking down the individual performance: In a 1-minute max calorie bike effort within an EMOM structure, athletes face some pre-fatigue from the previous stations (DU/SU, DB snatches, wall balls) but also benefit from the structured rest. Elite athletes can typically achieve 18-22 calories in a fresh 1-minute bike effort, but with pre-fatigue from the circuit, this drops to approximately 16-20 calories. Advanced athletes achieve 14-17 calories, intermediate athletes 12-15 calories, and beginners 8-12 calories per round. For team totals: L10 teams (4 elite athletes) = 4 × 18-20 = 72-80 calories, L5 teams (4 intermediate athletes) = 4 × 13-15 = 52-60 calories, L1 teams (4 beginners) = 4 × 8-10 = 32-40 calories. The levels progress smoothly from beginner teams around 30 calories total to elite teams approaching 70+ calories total. This accounts for the metabolic demand of the preceding stations while recognizing that the bike station allows athletes to push maximum effort for the scoring metric.

Modality Profile

5 movements total: Double-Under and Single Under are gymnastics (bodyweight coordination skills), Bike is monostructural cardio, Dumbbell Power Snatch and Wall Ball are weightlifting with external load. 2/5 = 40% G, 1/5 = 20% M, 2/5 = 40% W.