Workout Description

Why This Workout Is Medium

While the movements are simple bodyweight exercises, the EMOM format creates steady but manageable fatigue over 20 minutes. The 18 total reps per minute should take 30-35 seconds for average athletes, providing ~25 seconds rest between rounds. The movement sequence is logical (burpees → squats → sit-ups) without significant interference effects. Volume is moderate at 360 total reps.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Quick transitions and efficient movement patterns are crucial to complete the required reps within each minute.
• Endurance (7/10): The 20-minute EMOM format with burpees creates sustained cardiovascular demand, requiring consistent effort with brief recovery windows between each minute.
• Stamina (6/10): Moderate volume of bodyweight movements performed every minute challenges muscular endurance, particularly in legs and core.
• Power (4/10): Burpees require moderate power output for the jump and floor-to-stand transition, while other movements are less explosive.
• Flexibility (3/10): Standard mobility demands for squats and burpees, nothing extreme but requires decent hip and shoulder mobility.
• Strength (2/10): Basic bodyweight movements require minimal absolute strength, focusing instead on repeated submaximal efforts.

Movements

• Air Squat
• Burpee
• Sit-Up

Scaling Options

Movement modifications: Step-back burpees instead of jumping, reduce range of motion on squats to above parallel, v-ups or crunches instead of sit-ups. Volume options: Reduce to 3 burpees, 5 squats, 6 sit-ups. Time domain: Start with 12-15 minutes instead of 20. Rest modifications: Consider 50 seconds of work/10 seconds forced rest format if needed.

Scaling Explanation

Scale if unable to complete rounds consistently under 45 seconds while maintaining proper form. Signs to scale: breaking squats into multiple sets, losing hollow position on sit-ups, or burpees becoming significantly slower after minute 10. Priority is maintaining consistent movement quality across all 20 minutes - better to scale and keep intensity than struggle through Rx with poor mechanics. Target effort should feel sustainable at 7/10 intensity.

Intended Stimulus

Moderate-intensity aerobic workout with a steady glycolytic component. 20-minute time domain targets oxidative system while maintaining consistent power output. Primary challenge is maintaining movement quality and pace across all 20 rounds while managing cumulative fatigue. Each minute provides brief recovery window if paced properly.

Coach Insight

Start at 70-80% effort to ensure sustainability. Aim to complete each round in 35-40 seconds, leaving 20-25 seconds rest. Keep burpees crisp but controlled - no diving or sloppy push-ups. Maintain full depth on air squats with knees tracking over toes. For sit-ups, establish consistent anchor point and maintain hollow body position. Common mistake is starting too fast and accumulating excessive fatigue by minute 12-15.

Benchmark Notes

This is a 20-minute EMOM with 18 total reps per minute (4 burpees + 6 air squats + 8 sit-ups). Analysis: 1. Base movement times (fresh): - Burpees: 4 reps × 3.5s = 14s - Air Squats: 6 reps × 1.25s = 7.5s - Sit-ups: 8 reps × 1.5s = 12s Base time per round = 33.5s, leaving ~26.5s rest in each minute Using Cindy (AMRAP 20 with similar bodyweight movements) as anchor: - L10: 25-30 rounds - L5: 15-18 rounds - L1: 6-8 rounds Adjustments: - This workout has forced rest (EMOM format) - Movements are less taxing than Cindy (no pull-ups) - But higher rep scheme per round (18 vs 15 reps) Projected performance: L10 (Elite): 20-22 rounds (maintaining all intervals) L5 (Intermediate): 17-19 rounds (starting to miss intervals around 12-15 min) L1 (Beginner): 12-14 rounds (missing intervals frequently after 8-10 min) Final targets: L10: 22+ rounds L5: 18 rounds L1: 12 rounds

Modality Profile

All three movements (Air Squat, Burpee, Sit-Up) are bodyweight/gymnastics movements. Air Squats and Sit-Ups are classic bodyweight exercises, while Burpees are a compound bodyweight movement. With all movements falling under gymnastics category, this workout is 100% G.

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