Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the EMOM format with max reps creates significant cumulative fatigue. Each movement targets similar muscle groups (pushing/core), compounding the challenge. The 1-minute rest only comes after 4 minutes of max effort work, making it difficult to maintain intensity. Most athletes will see dramatic rep decreases as fatigue accumulates across rounds.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Maximum rep efforts within 60-second windows require quick movement cycling to achieve highest possible scores.
• Stamina (7/10): High-rep bodyweight movements performed for maximum reps each minute create significant local muscular endurance demands, especially in pushing muscles.
• Endurance (4/10): The EMOM format with built-in rest periods creates moderate cardiovascular demand. One minute intervals allow partial recovery between efforts.
• Flexibility (3/10): Basic mobility required for squats and push-ups. Mountain climbers demand slightly more hip flexion range.
• Strength (2/10): Exclusively bodyweight movements focusing on endurance rather than maximal strength, though fatigue will increase difficulty.
• Power (2/10): Mountain climbers can be explosive, but most movements are performed at moderate pace focusing on repetition volume.

Movements

• Push-Up
• Mountain Climber
• Dip
• Air Squat

Scaling Options

Pushups: Elevate hands on box/bench, or do from knees. Mountain climbers: Slow down tempo, reduce range of motion. Bench dips: Feet closer to body, or assisted with feet on ground. Air squats: Reduce depth, use target/box for consistent depth. Time domain: Can reduce to 12 minutes (3 rounds) for beginners. Consider alternating work/rest minutes for more recovery.

Scaling Explanation

Scale if unable to maintain proper pushup form for 10+ reps, or if shoulder fatigue severely impacts dip quality. Focus on maintaining movement standards over speed - each rep should be full range. Target effort level should allow consistent work across all rounds - if output drops more than 30% from first to last round, scale intensity. Athletes should feel challenged but able to maintain form throughout.

Intended Stimulus

Moderate-intensity glycolytic workout focused on upper body pushing and lower body endurance. 15-minute time domain targets local muscular endurance and anaerobic capacity. Primary challenge is maintaining quality reps under accumulating fatigue with built-in recovery periods.

Coach Insight

Start at 80% max effort on round 1 to avoid early burnout. For pushups, aim for 15-20 reps initially, maintaining full range of motion. Mountain climbers target 30-40 per interval. Bench dips 12-15 reps. Air squats 20-25 reps. Use the rest minute strategically - stand up and shake out arms. Common mistakes: rushing early rounds, breaking form as fatigue sets in, not using full range of motion. Keep consistent pace across all 3 working rounds.

Benchmark Notes

This is an EMOM format with max reps of bodyweight movements in 4 working minutes followed by rest. Analysis: 1. Push-ups (fresh): L10: 35-40 reps L5: 20-25 reps L1: 10-15 reps 2. Mountain Climbers (slight fatigue): L10: 45-50 reps L5: 30-35 reps L1: 15-20 reps 3. Bench Dips (moderate fatigue): L10: 30-35 reps L5: 18-22 reps L1: 8-12 reps 4. Air Squats (significant fatigue): L10: 35-40 reps L5: 20-25 reps L1: 10-15 reps The rest minute allows partial recovery between rounds. For 3 complete rounds (15 minutes): L10 (Elite): ~360 total reps (120 per round) L5 (Intermediate): ~240 total reps (80 per round) L1 (Beginner): ~120 total reps (40 per round) This workout is most similar to Fight Gone Bad in structure (intervals with rest), though with different movements. Using FGB's rep ranges (430-500 for L10, 300-340 for L5, 180-220 for L1) as a general guide, but scaling down due to shorter duration and more localized fatigue patterns.

Modality Profile

All four movements (Push-Up, Mountain Climber, Bench Dip, Air Squat) are bodyweight/gymnastics movements. Push-ups and bench dips are upper body gymnastics, mountain climbers are a bodyweight core/cardio movement, and air squats are lower body gymnastics. With no weighted implements or monostructural cardio, this is 100% gymnastics.

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