Workout Description

Why This Workout Is Medium

While the plyometric movements are moderately challenging, the EMOM format provides substantial rest (likely 40+ seconds) between rounds, preventing significant fatigue accumulation. The single reps of each movement keep intensity manageable, and wall balls are a familiar, scalable movement. The combination creates a power-focused workout that's demanding but not overwhelming for the average CrossFitter.

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 broad jumps all require high power output.
• Stamina (7/10): Combination of plyometric movements followed by max rep wall balls tests muscular endurance, particularly in legs and shoulders.
• Speed (7/10): EMOM format demands quick transitions and rapid movement execution to complete all work within each minute interval.
• Endurance (6/10): 8-minute EMOM with continuous movement plus max rep wall balls creates moderate cardiovascular demand and sustained heart rate elevation.
• Strength (4/10): Box jumps and wall balls require moderate strength output, but not maximal loading or heavy resistance.
• Flexibility (3/10): Single leg box jumps and lateral movements require basic hip and ankle mobility, wall balls need overhead flexibility.

Movements

• Wall Ball
• Depth Jump
• Broad Jump
• Heiden Jump
• Box Jump

Scaling Options

Reduce box height to 20/16 or use step-ups instead of jumps. Scale wall balls to 16/12 or 14/10 lbs. Remove depth jump component - just do broad jumps from ground. For those with knee issues, substitute lateral step-ups for Heiden jumps. Reduce wall ball target from 10/9 to 9/8 feet. Consider 6-minute EMOM for newer athletes.

Scaling Explanation

Scale if you cannot consistently land single-leg box jumps safely or if 20/14 lb wall balls cause form breakdown after 5-6 reps. Priority is maintaining explosive movement quality over volume. Athletes should complete wall balls in 30-40 seconds maximum to allow adequate rest. If completing fewer than 5 wall balls per round, scale weight down. Goal is to feel challenged but not completely exhausted by minute 6.

Intended Stimulus

Power and conditioning hybrid targeting the phosphagen-glycolytic systems over 8 minutes. Primary focus on explosive lower body power development through plyometric movements, with metabolic conditioning via wall ball volume. Tests ability to maintain power output and movement quality under accumulating fatigue while developing single-leg stability and coordination.

Coach Insight

Start conservatively on wall balls - aim for 8-12 reps in early rounds, building to higher numbers as you find rhythm. Focus on crisp landings on single leg box jumps, ensuring full hip extension. On depth jumps, step down don't jump down, then explode immediately into broad jump. Rest 10-15 seconds mid-round if needed to maintain movement quality. Wall ball rhythm is key - use legs to drive ball up, catch in quarter squat. Alternate lateral jumps each round means switch legs between rounds 1-2, 3-4, etc.

Benchmark Notes

This is an 8-minute EMOM with Heiden to Single Leg Box Jump and Depth Jump into Broad Jump, followed by MAX REPS Wall Balls. Analysis: EMOM Structure (8 rounds): Each minute athletes perform 1 Heiden to SL Box Jump + 1 Depth Jump to Broad Jump, then max wall balls for remaining time. Movement breakdown per round: Heiden to SL Box Jump (24/20): 3-4 seconds including setup and balance. Depth Jump to Broad Jump (24/20): 4-5 seconds including landing and measuring. Total movement time: 7-9 seconds, leaving 51-53 seconds for wall balls. Wall Ball capacity per round: Elite athletes can maintain 18-20 wall balls per round (2.5-3 sec/rep), intermediate 12-15 reps, beginners 8-10 reps. Fatigue progression: Rounds 1-2: Full capacity (1.0x), Rounds 3-4: Slight fatigue (1.1x), Rounds 5-6: Moderate fatigue (1.2x), Rounds 7-8: Significant fatigue (1.3-1.4x). Transitions minimal (same area, 2-3 seconds). Total rep calculation: L10 (Elite): 8 rounds × 16 wall balls average = 128 reps, L5 (Average): 8 rounds × 11 wall balls average = 88 reps, L1 (Beginner): 8 rounds × 6 wall balls average = 48 reps. The plyometric movements provide consistent work but wall ball volume determines final score.

Modality Profile

4 out of 6 movements are gymnastics (Heiden, Single Leg Box Jump, Depth Jump, Broad Jump), 2 out of 6 are weightlifting (Wall Ball, Alternating Lateral Jump with external load). No monostructural movements present.