Workout Description

Why This Workout Is Medium

This workout combines moderate plyometric demands with basic movements in a manageable format. The EMOM structure provides 40-50 seconds rest between rounds, preventing significant fatigue accumulation. While the single-leg box jumps and depth jumps require coordination, they're low volume (1 rep each). The wall ball max effort creates intensity but remains brief. The alternating lateral jumps add complexity without major difficulty. Most average CrossFitters can complete this as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Heiden jumps, single leg box jumps, depth jumps, and broad jumps are all explosive plyometric movements requiring maximum power output.
• Speed (7/10): EMOM format demands quick transitions between explosive movements and rapid cycling through wall balls to maximize reps within time constraints.
• Stamina (6/10): Wall ball max reps test upper body and leg muscular endurance, while repeated jumping movements accumulate fatigue over 8 rounds.
• Endurance (4/10): 8-minute EMOM provides moderate cardiovascular demand with built-in rest periods, but continuous movement pattern challenges aerobic capacity.
• Flexibility (4/10): Single leg box jumps, depth jumps, and wall balls demand good hip, ankle, and shoulder mobility for proper execution.
• Strength (3/10): Bodyweight jumping movements and moderate wall ball load require functional strength but not maximal force production.

Movements

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

Benchmark Notes

This workout is an 8-minute EMOM with plyometric movements followed by a max rep wall ball finisher. Breaking down the components: EMOM portion (8 minutes): Each minute contains 1 Heiden to Single Leg Box Jump + 1 Depth Jump into Broad Jump + Alternating Lateral Jumps. The plyometric movements are relatively quick but demanding - estimate 8-12 seconds per minute for the required movements, leaving 48-52 seconds of rest. This allows for consistent execution across all 8 rounds. Max Rep Wall Balls: This is where the primary scoring occurs. After 8 minutes of plyometric work, athletes perform maximum wall balls (20/14 lb). The legs will be significantly fatigued from the jumping movements. Using Karen (150 wall balls in 7-9 minutes for elite athletes) as an anchor, but accounting for pre-fatigue: Fresh wall ball rate for elite: ~20-25 reps/minute. With significant leg fatigue from 8 minutes of plyometrics, expect 15-20% reduction in rate and earlier breakdown. Elite athletes might achieve 18-22 reps/minute initially, breaking down to 12-15 reps/minute. Time available varies based on EMOM efficiency, but assuming 10-12 minutes total for max reps phase. Elite (L9-L10): 260-280 reps - maintaining good pace despite fatigue. Advanced (L7-L8): 220-240 reps - noticeable fatigue impact but strong technique. Intermediate (L5-L6): 180-200 reps - significant breakdown, frequent rest. Novice (L1-L3): 120-160 reps - heavily limited by fatigue and technique breakdown. Final targets: L10: 280 reps, L5: 200 reps, L1: 120 reps

Modality Profile

4 out of 5 movements are gymnastics (Heiden Jump, Box Jump, Depth Jump, Broad Jump are all bodyweight plyometric movements), while 1 movement is weightlifting (Wall Ball uses external load). This gives us an 80/20 split between Gymnastics and Weightlifting.