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MuscleFit Program is a fitness plan created by experienced coaches with science and health backgrounds. It focuses on strength, weightlifting, gymnastics, and conditioning.
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Buy-In: 20 Burpees
EMOM for 20 minutes:
Minute 1: 15/12 calorie Row
Minute 2: 20/15 Plate Ground-to-Overheads (20/10 kg)
Minute 3: 20/15 Sit-Ups
Minute 4: 6/4 Devil Press Thrusters (2x16/12 kg)
Minute 5: Rest
Repeat x 4
EMOM for 20 minutes:
Minute 1: 6 Kettlebell Deadlifts + 6 Kettlebell Swings + 6 Kettlebell Thrusters (24/20 kg)
Minute 2: 50 Single-Unders
Minute 3: 12 Alternating Dumbbell Snatches (24/20 kg)
Minute 4: 10/6 Up-Downs
Repeat x 5
Buy-Out: 18 Burpees.
The Saffa workout is a challenging benchmark designed to test endurance, strength, and aerobic capacity. With a buy-in of 20 burpees, athletes immediately engage their cardiovascular system before tackling a series of movements in an Every Minute on the Minute (EMOM) format. The 15 calorie row in the first minute sets a demanding pace, while the plate ground-to-overheads and sit-ups build muscular endurance and core strength. The devil press thrusters in minute four add a high-intensity element that demands commitment. The structure encourages strategic pacing, allowing short rests to recover for the next round. Athletes will find that the combination of bodyweight and weighted movements hits multiple muscle groups, making Saffa a comprehensive test for both intermediate and advanced fitness levels.
To conquer the Saffa workout, start with a consistent and efficient pace that balances effort with recovery. For the buy-in burpees, establish a rhythm that allows you to complete them without burning out. During the EMOM, focus on maintaining targeted calorie burns on the row while preserving energy for subsequent movements. Breaking up the plate ground-to-overheads into manageable sets can boost performance, and finding a comfortable cadence for sit-ups will maintain core engagement. The devil press should be treated as a power move — aim to minimize rest between repetitions, but allow for strategic breaks if needed. In the final rounds, push through any fatigue; the last buy-out of 18 burpees will require mental resilience, so dig deep to finish strong.
Buy-In: 20 Burpees
EMOM for 20 minutes:
Minute 1: 15/12 calorie Row
Minute 2: 20/15 Plate Ground-to-Overheads (20/10 kg)
Minute 3: 20/15 Sit-Ups
Minute 4: 6/4 Devil Press Thrusters (2x16/12 kg)
Minute 5: Rest
Repeat x 4
EMOM for 20 minutes:
Minute 1: 6 Kettlebell Deadlifts + 6 Kettlebell Swings + 6 Kettlebell Thrusters (24/20 kg)
Minute 2: 50 Single-Unders
Minute 3: 12 Alternating Dumbbell Snatches (24/20 kg)
Minute 4: 10/6 Up-Downs
Repeat x 5
Buy-Out: 18 Burpees.
The Saffa workout is a challenging benchmark designed to test endurance, strength, and aerobic capacity. With a buy-in of 20 burpees, athletes immediately engage their cardiovascular system before tackling a series of movements in an Every Minute on the Minute (EMOM) format. The 15 calorie row in the first minute sets a demanding pace, while the plate ground-to-overheads and sit-ups build muscular endurance and core strength. The devil press thrusters in minute four add a high-intensity element that demands commitment. The structure encourages strategic pacing, allowing short rests to recover for the next round. Athletes will find that the combination of bodyweight and weighted movements hits multiple muscle groups, making Saffa a comprehensive test for both intermediate and advanced fitness levels.
To conquer the Saffa workout, start with a consistent and efficient pace that balances effort with recovery. For the buy-in burpees, establish a rhythm that allows you to complete them without burning out. During the EMOM, focus on maintaining targeted calorie burns on the row while preserving energy for subsequent movements. Breaking up the plate ground-to-overheads into manageable sets can boost performance, and finding a comfortable cadence for sit-ups will maintain core engagement. The devil press should be treated as a power move — aim to minimize rest between repetitions, but allow for strategic breaks if needed. In the final rounds, push through any fatigue; the last buy-out of 18 burpees will require mental resilience, so dig deep to finish strong.
"Fly High 22"
22 calorie Row
22 Power Cleans
22 Wall Ball Shots
22 Toes-to-Bars
9 minutes Rest
"Amanda":
9-7-5 Reps of Ring Muscle-Ups, Squat Snatches
10 Power Cleans
6 Chest-to-Bar Pull-Ups
89 calorie Row/Ski/Air Bike (switch each round)
Cash-Out: 11 Devil Presses
Wear a Weight Vest
16 Hand Release Push-Ups
16 Deadlifts
16 Ball Slams
16 Box Jumps
Partner A runs 400m while B does reps, then switch.
25 Deficit Handstand Push-Ups
50 Chest-to-Bar Pull-Ups
5 Dumbbell Hang-to-Overheads
10 Dumbbell Box Step-Overs
Time Cap 17 min
100m Sandbag Suitcase Carry Right
12 Sandbag Over the Shoulder
12 Sandbag Drag and Pull
100m Suitcase Carry Left
Buy-in 100 meter Walking Plate Lunges (plate behind head)
Then 2 Rope Climbs (15/12 ft)
16 Shoulder-to-Overhead
24 Plank Dumbbell Pull-Throughs
3 min rest
Repeat twice more
Buy-out 100 meter Walking Plate Carry
14 Weighted Sit-Ups Twists
10 Supinated Ring Rows
6 Power Snatches
6 Power Cleans
45 Double-Unders
To perform the Saffa workout, begin with a buy-in of 20 burpees to get your heart rate up. After that, follow the EMOM structure for 20 minutes. Start with a calorie row, aiming for 15 calories. Transition into 20 plate ground-to-overheads, ensuring you maintain proper form throughout.
Next, complete 20 sit-ups, focusing on engaging your core effectively. For the final minute, perform 6 devil press thrusters, using a moderate weight that allows for good technique. Rest during the fifth minute and repeat the cycle four times.
End the workout with an 18-burpee buy-out to cool down, ensuring to maintain form during each burpee for maximum benefit.
For the second EMOM, perform 6 kettlebell deadlifts, followed by 6 kettlebell swings, and finish with 6 kettlebell thrusters in minute one. Move on to 50 single-unders, followed by 12 alternating dumbbell snatches, and finish with 10 up-downs. Repeat this cycle five times.
To scale the workout, adjust the burpees to 10-15 reps for the buy-in and buy-out. For the rowing, aim for 10-12 calories or substitute with a 200-meter jog. Reduce the plate weight for ground-to-overheads to 10-15 lbs to ensure form is maintained. Modify sit-ups by performing them on an incline or using a towel for support.
In the EMOM, decrease the kettlebell weight to 8-12 kg for deadlifts, swings, and thrusters. If single-unders are challenging, switch to double-unders with a ratio of 1:2 or perform 25 side-to-side hops instead. Reduce alternating dumbbell snatches to 8 reps per arm, and substitute up-downs with low-modified push-ups as needed.
To score the Saffa workout, you need to tally the total number of full rounds completed during each segment, plus any additional repetitions performed after your last full round.
For the first section, you will complete a buy-in of 20 burpees, followed by four cycles of the EMOM. Track the total calories rowed, plate ground-to-overheads, sit-ups, and devil press thrusters for a comprehensive count after your final round.
Similarly, in the second EMOM, calculate the number of completed sets of kettlebell deadlifts, swings, thrusters, single-unders, dumbbell snatches, and up-downs.
Your final score combines all these totals, giving you a complete representation of your effort in the Saffa workout.
To effectively tackle the For Time benchmark workout, start with solid pacing—don't go all out during the initial rounds. Focus on maintaining strong transitions to minimize downtime between movements. For the EMOM, manage your energy wisely; complete burpees at a steady pace and remember to breathe deeply during the rowing segment.
If you find grip strength an issue, consider breaking the kettlebell swings into smaller sets, using the push press rhythm to recover effectively. Maintain consistent pacing on plate ground-to-overheads and ensure proper form on sit-ups to avoid unnecessary fatigue.
Finally, in the buy-out, leave some energy for the final 18 burpees—these should be executed with a strong finish to complete the workout successfully.
For the workout titled "Saffa," a good score for the "For Time - 1" section is under 15 minutes. This includes the buy-in and buy-out burpees, while managing the EMOM segments efficiently.
For the "EMOM - 2" portion, it's challenging to assign a specific score due to the nature of the format. However, maintaining a steady pace without missing any minutes is crucial for achieving a solid performance.
Intermediate: completing the first segment around 15-18 minutes and maintaining consistent effort throughout the EMOM. Advanced: under 12 minutes for the "For Time" and showing proficiency in the EMOM. Elite: a "For Time" score under 10 minutes with no breaks in the EMOM.
The intended stimulus of the Saffa workout is to promote cardiovascular endurance, muscular endurance, and overall metabolic conditioning. This high-intensity, interval-based format is designed to push athletes through sustained effort with varying functional movements.
Starting with burpees as a buy-in, participants quickly engage their entire body, ramping up their heart rate. Each minute within the EMOM segments includes a mix of rowing, ground-to-overheads, and bodyweight exercises, challenging both aerobic capacity and muscular strength.
The inclusion of rest intervals is strategic, allowing for brief recovery while maintaining an elevated heart rate. The workout's structure encourages adaptability and endurance, ultimately enhancing performance under fatigue and improving overall work capacity.
The world record for the workout titled Saffa has not been officially published, as it includes both a 'For Time' and 'EMOM' structure, making comparison challenging.
The 'For Time' segment, which involves a series of burpees, a calorie row, ground-to-overheads, sit-ups, and devil press thrusters, is often timed in minutes, with the fastest reported finishes hovering around the 15 to 20-minute mark for elite athletes.
For the 'EMOM' component, it is difficult to specify a good score, as it focuses on completing specific movements within a minute rather than accumulating rounds.
Overall, the Saffa workout combines endurance and strength, appealing to high-level CrossFit competitors seeking to push their limits.
The workout "Saffa" is honoring the legacy of a remarkable individual whose dedication and commitment have inspired many. By embodying resilience and strength, this workout serves as a tribute to their spirit and determination.
This workout challenges participants to push their limits, much like the individual it commemorates. Every rep and set reflects the hard work and tenacity that this person demonstrated throughout their life, encouraging everyone to strive for excellence.
In essence, "Saffa" is not just a workout; it is a celebration of courage and perseverance, reminding us of the importance of honoring those who have made a lasting impact.
