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): Highly explosive workout featuring reactive jumps, broad jumps, and lateral bounding - all maximum power output movements.
• Speed (7/10): EMOM format demands quick transitions between explosive movements and immediate push-up execution within each minute window.
• Stamina (6/10): Push-up max reps each minute will accumulate significant upper body muscular endurance fatigue over nine rounds.
• Endurance (4/10): Nine minutes of continuous work with minimal rest challenges cardiovascular system moderately, but short duration limits pure aerobic demand.
• Strength (3/10): Depth drops and reactive jumps require moderate force production, while push-ups test relative bodyweight strength endurance.
• Flexibility (3/10): Depth drops require ankle mobility, broad jumps need hip extension, lateral bounds demand lateral hip mobility.

Movements

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

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, leaving 49-53 seconds for push-ups Push-up capacity analysis: - Fresh state: Elite athletes can sustain 25-30 push-ups in 50 seconds - Fatigue from plyometrics: The explosive jumping movements will significantly impact push-up performance, especially grip and shoulder stability - Progressive fatigue: Minutes 1-3 (1.0x), minutes 4-6 (0.9x), minutes 7-9 (0.8x due to accumulated neuromuscular fatigue) Per-minute push-up estimates: - L10 (Elite): Minutes 1-3: 25 reps, Minutes 4-6: 22 reps, Minutes 7-9: 18 reps = 195 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 matches this unique plyometric + push-up combination. The closest comparison is high-volume push-up workouts, but the plyometric component adds significant complexity and fatigue that reduces push-up output by approximately 20-30% compared to pure push-up EMOMs. Final targets: L10: ~190 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.