Workout Description
EMOM for 23 minutes
Part A: 10 Bench Presses (185/95 lb)
Part B: 10 Front Squats (185/95 lb)
Part C: 10 Pull-Ups
Part D: 10 calorie Assault Air Bike
Rest 1 minute after finishing each part.
Why This Workout Is Hard
An EMOM structure rotating through heavy bench press, heavy front squats, pull-ups, and bike calories, with built-in rest. Tests strength and capacity across varied domains.
Training Focus
This workout develops the following fitness attributes:
- Strength (8/10): Bench presses (185/95 lb) and front squats (185/95 lb) are heavy loads for 10 reps in an EMOM format. Pull-ups test relative pulling strength.
- Endurance (7/10): A 23-minute EMOM structure with work intervals on heavy lifts, pull-ups, and bike, each followed by rest, tests cardiovascular recovery and the ability to repeat efforts across varied demands.
- Stamina (7/10): Performing 10 reps of heavy bench presses, front squats, and pull-ups within a minute, repeated multiple times, tests strength-stamina and muscular endurance under time pressure.
- Power (6/10): Lifts, if performed with intent to beat the clock, and bike sprints demand power output. The rest allows for higher power per interval.
- Speed (5/10): Completing the work quickly within each minute to maximize rest is important. Bike calories also reward speed/power.
- Flexibility (3/10): Requires mobility for front squats (front rack, squat depth) and bench press mechanics.
Modality Profile
A 4-movement EMOM. Bench Press (W), Front Squat (W), Pull-up (G), Bike (M). This gives 2 W, 1 G, 1 M. Profile: 50% W, 25% G, 25% M.
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