Workout Description

Why This Workout Is Very Hard

This 40-minute EMOM combines bodyweight and skill movements in a way that creates severe accumulative fatigue. While individual minutes seem manageable, the progression from regular to explosive/complex variations (e.g., push-ups to clap push-ups) becomes increasingly challenging under fatigue. The strict-to-kipping HSPU combination is especially demanding, and maintaining quality across 10 rounds requires significant strength endurance and skill capacity.

Benchmark Times for Day 5

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 23:00-26:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of bodyweight movements targeting multiple muscle groups with progressive fatigue accumulation over 40 minutes challenges local muscular endurance significantly.
• Endurance (7/10): 40-minute EMOM format creates sustained cardiovascular demand through consistent work intervals with minimal rest, requiring aerobic capacity to maintain output across all rounds.
• Power (7/10): Explosive elements in jump squats and clap push-ups maintain high power output demands throughout, though fatigue will impact expression.
• Flexibility (6/10): Handstand push-ups and V-ups demand good shoulder mobility and core flexibility, while jump squats require adequate hip and ankle range.
• Speed (5/10): EMOM format requires quick transitions and consistent pacing, but allows brief rest periods between sets depending on execution speed.
• Strength (4/10): Handstand push-ups require significant upper body strength, but movements are primarily bodyweight-based focusing on endurance over maximal strength.

Movements

• Air Squat
• Jump Squat
• Push-Up
• Sit-Up
• V-Up
• Handstand Push-Up

Scaling Options

Push-up progression: Regular to knee push-ups, or incline push-ups to regular HSPU progression: Pike push-ups to negative HSPUs, or wall walks to partial HSPUs V-up alternatives: Hollow rocks, tuck-ups, or knee raises Volume reduction: 3-4 reps of each movement instead of 5 Time domain: Reduce to 24-32 minutes (6-8 rounds) for beginners Movement pairs can be separated with brief rest as needed

Scaling Explanation

Scale if unable to maintain hollow body position in push-ups after round 5, or if HSPU form deteriorates significantly. Priority is maintaining quality movement patterns over volume - better to reduce reps and maintain good mechanics. Athletes should be able to perform 3-5 strict HSPUs before attempting the Rx version. Target effort level should feel sustainable - aim for 7/10 intensity with ability to maintain conversation. Scale if unable to complete all reps within 45-50 seconds of each minute.

Intended Stimulus

Moderate-length (40 min) mixed modal workout targeting both strength-skill and aerobic capacity. Primary energy system is oxidative with brief phosphagen system bursts. The workout challenges movement complexity progression and strength-endurance, particularly in the push/press and core domains. Key training effect is maintaining technical proficiency under accumulated fatigue.

Coach Insight

Start at 70-80% intensity for first 2-3 rounds to avoid early burnout. Use first minute of each round (air squats) to control breathing and reset position. For push-up progression, maintain hollow body position throughout both variations. On HSPU complex, establish solid handstand position before beginning strict reps. Break V-ups into 2-3 sets early to preserve midline control. Common failure points: rushing transitions between movement variations and losing core tension in inverted positions. Rest 5-10 seconds between movement pairs as needed.

Benchmark Notes

This is a 40-minute EMOM with complex bodyweight movements. Analysis breakdown: 1. Base movement times (fresh): - Air Squat + Jump Squat: 4-5 sec - Push-Up + Clap Push-Up: 5-6 sec - Sit-Up + V-Up: 5-6 sec - HSPU (Strict + Kipping): 12-15 sec 2. Per round (4 minutes): - Minute 1: ~5 sec work, 55 sec rest - Minute 2: ~6 sec work, 54 sec rest - Minute 3: ~6 sec work, 54 sec rest - Minute 4: ~15 sec work, 45 sec rest 3. Fatigue factors: - Rounds 1-3: 1.0x (fresh due to rest) - Rounds 4-6: 1.1x (moderate fatigue) - Rounds 7-8: 1.2x (significant fatigue) - Rounds 9-10: 1.3x (heavy fatigue) 4. Most similar to 'Angie' benchmark in terms of volume and movement types, but with forced rest periods. Using Angie's L10 (15-18 min) as reference, but accounting for: - Higher skill requirement (HSPU) - Forced rest periods (EMOM format) - More explosive variations Final targets: Male: L10: 16:00 (960 sec) L5: 26:00 (1560 sec) L1: 40:00 (2400 sec) Female: L10: 18:00 (1080 sec) L5: 29:00 (1740 sec) L1: 40:00 (2400 sec)

Modality Profile

All 8 movements (Air Squat, Jump Squat, Push-Up, Clap Push Up, Sit-Up, V-Up, Handstand Push-Up, Kipping Handstand Push Up) are bodyweight/gymnastics movements. No monostructural cardio or weighted movements are present.