Workout Description

Why This Workout Is Easy

This workout features basic bodyweight movements with manageable rep counts and excellent work-to-rest ratio. With only 12-24 reps per minute followed by a full rest minute, athletes get 40+ seconds recovery between efforts. The movements don't significantly interfere with each other, and the 20-minute duration with built-in rest prevents serious fatigue accumulation. Most average CrossFitters can complete this as prescribed without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High volume upper body work across 20 minutes will significantly challenge pushing and stabilization muscular endurance capacity.
• Endurance (4/10): 20-minute EMOM with built-in rest provides moderate cardiovascular demand but the rest minute prevents sustained aerobic stress.
• Flexibility (3/10): Dips require shoulder mobility, push-ups need basic range, shoulder taps demand core stability and shoulder positioning.
• Speed (3/10): EMOM format requires consistent pacing within each minute but built-in rest reduces urgency and transition demands.
• Strength (2/10): Bodyweight movements test relative strength endurance rather than maximal force production, with assistance options available for scaling.
• Power (1/10): All movements are controlled strength-endurance based with no explosive or ballistic components required for execution.

Movements

• Dip
• Plank Shoulder Tap
• Hand Release Push-Up

Benchmark Notes

This is a 20-minute EMOM with 5 complete rounds, each round containing 4 minutes of work (3 exercises + 1 rest). Total work: 12 dips + 12 hand release push-ups + 24 shoulder taps = 48 reps per round × 5 rounds = 240 total reps maximum. Movement analysis: Dips using chair/bench are moderately challenging but accessible, taking 1-1.5 sec per rep fresh. Hand release push-ups are more demanding than regular push-ups due to the full release, requiring 1.5-2 sec per rep. Shoulder taps are relatively quick at 0.5-1 sec per rep but require core stability. Round-by-round breakdown: Round 1 (fresh): 48 reps completed easily. Round 2: slight fatigue, maybe 1-2 reps missed. Round 3: noticeable fatigue in pushing muscles, 3-5 reps potentially missed. Round 4: significant fatigue, 5-8 reps missed. Round 5: heavy fatigue, 8-12 reps missed. The EMOM format provides structured rest but also forces athletes to work when fatigued. Elite athletes (L10) should complete nearly all reps with minimal breakdown, achieving 360+ reps. Advanced athletes (L5) will experience moderate breakdown in later rounds, completing around 240 reps (the mathematical maximum if all reps completed). Novice athletes (L1) will struggle with the pushing volume and may only complete 120-150 reps due to significant set breaking and form breakdown. This workout is primarily upper body and core focused, with no direct comparison to iconic benchmarks, but the rep volume and time domain are similar to moderate-intensity bodyweight workouts. Final targets: L10: 360 reps, L5: 240 reps, L1: 120 reps.

Modality Profile

All three movements (Dip, Hand-Release Push-Up, Plank Shoulder Tap) are bodyweight gymnastics movements with no external load or cyclical cardio components.