Workout Description
EMOM for 40 minutes
Complete the following movements every 10 minutes on the minute for 4 Rounds:
500 meter Row
400 meter Run
1 mile Assault Air Bike
20 Air Squats
15 Push-Ups
10 Pull-Ups
Why This Workout Is Hard
A 40-minute EMOM where a block of rowing, running, biking, and bodyweight movements must be completed within each 10-minute window for 4 rounds. Tests endurance and pacing under constraints.
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): A 40-minute EMOM structure with a block of rowing, running, biking, and bodyweight movements every 10 minutes creates a very high and sustained endurance demand.
- Stamina (7/10): The combination of monostructural work (row, run, bike) and bodyweight exercises (squats, push-ups, pull-ups) tests broad muscular stamina and the ability to recover between efforts.
- Speed (5/10): Pacing each 10-minute block to complete the work efficiently and allow for some recovery is key. Sprinting individual elements might be detrimental.
- Power (4/10): The bike and initial efforts on row/run can be power-focused, but sustained output is more critical over the long duration.
- Strength (2/10): Primarily bodyweight movements; strength is a minor component compared to endurance and stamina.
- Flexibility (2/10): Basic range of motion for all movements is required.
Modality Profile
A long EMOM with monostructural (Row, Run, Bike) and gymnastics (Squat, Push-up, Pull-up) components. An even G/M split.
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