Workout Description

Why This Workout Is Medium

This EMOM combines explosive plyometric movements with max push-ups, creating moderate fatigue accumulation. The depth drops and broad jumps are technically demanding but low volume (1 rep each). Lateral bounds add coordination challenge. Push-ups become the limiting factor as shoulders fatigue from plyometrics. The 9-minute duration with built-in rest periods prevents excessive fatigue buildup, keeping it manageable for average CrossFitters despite the skill demands.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Depth drops to reactive broad jumps and lateral bounding are purely explosive movements demanding maximum power output each minute.
• Stamina (7/10): Max rep push-ups every minute for nine rounds heavily taxes upper body muscular endurance and sustained output capacity.
• Speed (6/10): EMOM format requires quick transitions between explosive movements and push-ups, with fast cycling to maximize reps.
• Endurance (4/10): Nine minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.
• Flexibility (4/10): Depth drops, broad jumps, and lateral bounds require moderate hip, ankle, and shoulder mobility for proper movement execution.
• Strength (3/10): Depth drops and reactive jumps require moderate force production, while push-ups test relative bodyweight strength endurance.

Movements

• Depth Drop
• Broad Jump
• Lateral Bounding Jump
• Push-Up

Benchmark Notes

This is a 9-minute EMOM with complex plyometric movements followed by max push-ups. Each minute contains: 1 depth drop to reactive broad jump (8ft total), 4 lateral bounding jumps, then max push-ups for remaining time. The scoring is total push-up reps across all 9 minutes. Movement breakdown per minute: - Depth drop to reactive broad jump: 3-5 seconds (includes setup, drop, jump sequence, potential additional jumps to reach 8ft) - 4 lateral bounding jumps: 4-6 seconds (1-1.5 sec per jump) - Total movement time: 7-11 seconds - Remaining time for push-ups: 49-53 seconds Push-up capacity analysis: - Fresh state: Elite athletes can sustain 25-30 push-ups in 50 seconds - Fatigue from plyometrics: The explosive movements will significantly impact push-up performance, reducing capacity by 15-20% - Progressive fatigue: Minutes 1-3 (1.0x), minutes 4-6 (0.9x), minutes 7-9 (0.8x) Per-minute push-up estimates: - L10 (Elite): Minutes 1-3: 23 reps, Minutes 4-6: 21 reps, Minutes 7-9: 19 reps = 189 total - L5 (Average): Minutes 1-3: 15 reps, Minutes 4-6: 13 reps, Minutes 7-9: 11 reps = 117 total - L1 (Beginner): Minutes 1-3: 6 reps, Minutes 4-6: 5 reps, Minutes 7-9: 4 reps = 45 total No direct anchor match exists, but this follows similar patterns to high-volume push-up workouts. The plyometric component adds significant neuromuscular fatigue that limits push-up output compared to pure push-up EMOMs. Final targets: L10: 189 reps, L5: 117 reps, L1: 45 reps

Modality Profile

All four movements (Depth Drop, Broad Jump, Lateral Bounding Jump, Push-Up) are bodyweight gymnastics movements involving jumping, plyometrics, and bodyweight strength patterns.