Workout Description

Why This Workout Is Medium

This EMOM provides excellent recovery between rounds (50+ seconds rest) which prevents significant fatigue accumulation. The movements are moderate skill level - box jumps and depth jumps are fundamental but require some coordination. The slam ball max reps creates intensity but is self-limiting and brief. While the plyometric demands are real, the built-in rest structure keeps this manageable for average CrossFitters without requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Dominated by explosive movements: Heiden jumps, single leg box jumps, depth jumps, and slam balls all demand high power output.
• Speed (8/10): EMOM format demands quick transitions between movements and rapid cycling through slam ball reps to maximize each minute's work.
• Endurance (7/10): Ten minutes of continuous work with minimal rest challenges cardiovascular system, especially during max rep slam ball portions each round.
• Stamina (6/10): Repeated explosive movements and max rep slam balls will test muscular endurance, particularly in legs and core throughout the workout.
• Strength (4/10): Box jumps and depth jumps require moderate strength output, while slam balls provide some resistance but not maximal loads.
• Flexibility (3/10): Single leg box jumps and lateral movements require moderate hip and ankle mobility, plus basic overhead range for slam balls.

Movements

• Depth Jump
• Heiden Jump
• Box Jump
• Slam Ball

Benchmark Notes

This is a 10-minute EMOM with alternating movements each round: Round 1 (Heiden to Single Leg Box Jump + Depth Jump), Round 2 (MAX REPS Slam Ball + Alternating Lateral Jump), repeating for 5 cycles total. Movement breakdown: Heiden to Single Leg Box Jump (24/20): Complex plyometric movement requiring 3-4 seconds per rep for most athletes. Depth Jump (24/20): Explosive movement, 2-3 seconds per rep including setup. In Round 1, athletes can likely complete 8-12 total reps (4-6 of each movement) depending on skill level. Slam Ball (20/14) MAX REPS: Primary scoring movement. Fresh athletes can achieve 15-20 reps per minute, but this is Round 2 after plyometric fatigue. Expect 12-18 reps per round. Alternating Lateral Jump: Quick movement, 1-2 seconds per rep, likely 6-10 reps to fill remaining time. Fatigue considerations: Rounds 1-2 at baseline, Rounds 3-4 with 10-15% degradation, Round 5 with 20-25% degradation due to accumulated plyometric and metabolic stress. Total rep calculation focuses on slam ball scoring: Round 1 (0 slam balls), Round 2 (15-18 reps), Round 3 (0), Round 4 (14-17 reps), Round 5 (0), Round 6 (13-16 reps), Round 7 (0), Round 8 (12-15 reps), Round 9 (0), Round 10 (10-14 reps). This gives 5 scoring rounds with progressive fatigue. Elite athletes (L9-L10): 18+17+16+15+14 = 280 reps. Advanced (L7-L8): 16+15+14+13+12 = 240-260 reps. Intermediate (L5-L6): 14+13+12+11+10 = 200-220 reps. Novice (L1-L3): 10+9+8+7+6 = 120-160 reps. No direct anchor match, but this follows similar rep accumulation patterns to Fight Gone Bad (430-500 elite, 300-340 intermediate, 180-220 novice) scaled for shorter duration and different movement demands. Final targets: L10: 280+ reps, L5: 200 reps, L1: 120 reps.

Modality Profile

3 of 4 movements are gymnastics (Heiden Jump, Box Jump, Depth Jump are bodyweight plyometric movements), 1 of 4 is weightlifting (Slam Ball uses external load). 75% gymnastics, 25% weightlifting.