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: plyometric jumps, depth jumps, slam balls, and lateral jumps all require maximum power output each rep.
• Speed (8/10): EMOM format demands quick transitions between movements and rapid cycling through slam balls to maximize reps within each minute.
• 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.
• Flexibility (5/10): Single leg box jumps, depth jumps, and lateral movements demand good hip mobility, ankle flexibility, and dynamic range of motion.
• Strength (4/10): Box jumps and depth jumps require moderate strength output, while slam balls provide some resistance but not maximal loads.

Movements

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

Benchmark Notes

This is a 10-minute EMOM with alternating movements each round: Round 1/3/5/7/9 = 1 Heiden to Single Leg Box Jump + 1 Depth Jump + MAX Slam Ball. Round 2/4/6/8/10 = Alternating Lateral Jump. The score is total reps of slam ball across all 5 slam ball rounds. Movement breakdown: Heiden to Single Leg Box Jump (24/20): ~3-4 seconds for the complex movement. Depth Jump (24/20): ~2-3 seconds. Slam Ball (20/14): ~2-3 seconds per rep when fresh. Alternating Lateral Jump: Variable reps, but this appears to be the non-scoring movement. Time analysis per slam ball round: Each slam ball round has ~50-55 seconds available after completing the required movements. Fresh state: 18-25 slam ball reps possible. Fatigue progression: Round 1: 22-28 reps, Round 3: 20-26 reps, Round 5: 18-24 reps, Round 7: 16-22 reps, Round 9: 14-20 reps. Total across 5 rounds: Elite (L9-L10): 280-300 reps, Advanced (L7-L8): 240-270 reps, Intermediate (L5-L6): 200-230 reps, Novice (L2-L4): 140-190 reps, Beginner (L1): 120-140 reps. No direct anchor match, but this follows similar patterns to high-volume single-movement workouts where fatigue accumulates significantly. The EMOM format provides forced rest but limits maximum output per round. Final targets: L10: 300+ 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 movement is weightlifting (Slam Ball uses external load)