Workout Description
EMOM for 10 minutes
1 minute Max Renegade Rows (2x50/35 lb)
1 minute Max Push-Ups
1 minute Max Mountain Climbers
1 minute Max Air Squats
1 minute Max Curl to Overhead Press (2x50/35 lb)
Repeat 2x
Why This Workout Is Medium
Hero WOD (EMOM). 10 minutes total (2 rounds) of max reps across 5 stations (Renegade Rows, Push-Ups, Mountain Climbers, Squats, Curl-to-Press) with heavy dumbbells (50lb). Tests muscular endurance across various movements.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Max reps of renegade rows, push-ups, mountain climbers, air squats, and curl-to-press with heavy dumbbells (2x50/35 lb) test muscular stamina across various muscle groups.
- Endurance (6/10): Two rounds of five 1-minute max rep stations with heavy dumbbells and bodyweight movements create a high-intensity interval challenge, taxing cardiovascular recovery between efforts.
- Strength (6/10): Renegade rows and curl-to-overhead press with 2x50/35 lb dumbbells require significant strength for max reps in a minute.
- Power (5/10): The curl-to-overhead press has a power component, and aiming for max reps in each station encourages powerful movements.
- Speed (5/10): Maximizing reps in each 1-minute window requires fast cycling of movements.
- Flexibility (2/10): Basic range of motion for all movements.
Modality Profile
A G/M workout with a gymnastics component (Burpee Pull-ups) and a monostructural component (Run).
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