Workout Description

Why This Workout Is Medium

This EMOM provides excellent recovery between rounds (40+ seconds rest) which prevents significant fatigue accumulation. The plyometric movements are moderate skill level and the box height is standard. While the single leg variations and lateral jumps add complexity, the built-in rest allows athletes to maintain quality movement throughout. The max rep single unders at the end don't create meaningful interference with the jumping pattern.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Heavily power-focused with explosive box jumps, depth jumps, plyometric movements, and fast single unders throughout.
• Speed (7/10): EMOM format demands quick transitions and rapid cycling through movements, especially maximizing single unders each minute.
• Endurance (6/10): Ten minutes of continuous movement with jumping and single unders creates moderate cardiovascular demand, though not purely aerobic.
• Stamina (4/10): Moderate muscular endurance demand from repeated jumping movements, but limited by 10-minute duration and built-in variety.
• Flexibility (4/10): Lateral movements, single leg positions, and depth jumps require moderate hip and ankle mobility for proper execution.
• Strength (3/10): Single leg box jumps require moderate unilateral leg strength, but primarily bodyweight resistance with some plyometric demand.

Movements

• Single Under
• Depth Jump
• Heiden Jump
• Box Jump

Benchmark Notes

This is a 10-minute EMOM with complex plyometric movements followed by max alternating single unders. Each minute contains: 1 Heiden to Single Leg Box Jump, 1 Depth Jump, 1 Box Jump, 1 Depth Jump, then max alternating single unders. The plyometric sequence takes approximately 8-12 seconds for elite athletes (2 sec per movement), 12-18 seconds for intermediate (3 sec per movement), and 18-25 seconds for beginners (4-5 sec per movement). This leaves 48-52 seconds, 42-48 seconds, and 35-42 seconds respectively for single unders. Elite single under pace is 120-140/min, intermediate 90-110/min, recreational 60-80/min. Calculating per minute: Elite get 96-125 single unders (avg 110), intermediate get 63-88 (avg 75), recreational get 35-56 (avg 45). Over 10 minutes: Elite 1100 total reps, intermediate 750, recreational 450. However, plyometric fatigue significantly impacts jump rope performance. Rounds 1-3 maintain pace, rounds 4-6 see 10-15% decline, rounds 7-10 see 20-30% decline due to calf and coordination fatigue. Adjusted totals: Elite 900-1000 reps, intermediate 600-700 reps, recreational 350-450 reps. The alternating lateral jump requirement adds coordination complexity, reducing efficiency by another 5-10%. Final estimates: L10 (elite) around 900 reps, L5 (median) around 600 reps, L1 (beginner) around 350 reps. No direct anchor matches this unique plyometric + jump rope format, but the volume and intensity suggest moderate-high rep ranges typical of 10-minute conditioning pieces.

Modality Profile

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