Workout Description

Why This Workout Is Medium

While the individual elements (DB rows and push-ups) are manageable, the EMOM structure provides built-in rest periods making fatigue manageable. The progressive loading (30/40/45lb) is offset by decreasing reps (15/10/5), maintaining sustainability. The final 3-min AMRAP with lighter weight (30lb) allows for a challenging finish but isn't overwhelming since grip and pushing capacity aren't fully taxed from earlier portions.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of rowing and push-ups with minimal rest tests upper body muscular endurance. The descending/ascending dumbbell weights create varied stamina demands.
• Speed (7/10): EMOM format requires quick transitions and efficient movement patterns to complete work within each minute.
• Endurance (6/10): The 12-minute duration with EMOMs creates sustained cardiovascular demand. The progressive loading and final AMRAP challenge aerobic capacity through varied intensities.
• Strength (5/10): Moderate dumbbell loads progressing up to 45lbs per hand test strength, particularly in the final heavy sets of rows.
• Flexibility (3/10): Basic shoulder mobility for push-ups and thoracic extension for rows. No extreme ranges of motion required.
• Power (2/10): Primarily grinding strength-endurance work. Some power needed for maintaining row speed under fatigue.

Movements

• Push-Up

Scaling Options

DB Row weights: Scale to 20/25/30/20 lbs for intermediate, 15/20/25/15 lbs for beginners. Push-up modifications: Elevate hands on box/bench, or perform from knees while maintaining rigid plank. For EMOMs: Reduce to 10/8/5 rows if needed. Time domains can remain as written - rest periods built in naturally. Consider 2-minute blocks for significantly deconditioned athletes.

Scaling Explanation

Scale if unable to complete DB rows with full range of motion and proper scapular control at prescribed weights. Push-ups should be modified if athlete cannot maintain hollow body position or full depth for sets of 5+. Target is completing EMOMs with 10-15 seconds rest between rounds. Proper form on rows takes priority over weight - should feel challenging but controllable. Final AMRAP should allow 40+ total reps with good mechanics.

Intended Stimulus

Moderate-intensity strength-endurance workout targeting upper body pulling and pushing capacity. Primary energy system is glycolytic with oxidative component in final AMRAP. The descending/ascending load pattern challenges strength maintenance under fatigue while testing muscular endurance. Time domain (12 minutes) sits in moderate conditioning zone.

Coach Insight

Start controlled in first 3-minute block - these should feel sustainable. Quick but deliberate DB rows focusing on full scapular retraction. Break push-ups into 5-5 if needed to maintain quality. As weight increases, expect slower DB rows but maintain push-up pace. Final AMRAP tests endurance - aim for sets of 8-12 rows with minimal rest. Common mistakes: rushing early EMOMs, losing row form under fatigue, sacrificing push-up depth. Keep core engaged throughout.

Benchmark Notes

Breaking down this 12-minute workout: 1. First 3 minutes (EMOM): - 15 DB Rows + 10 Push-Ups per minute - Elite athletes can complete this unbroken with ~20s rest - Total: 45 DB Rows + 30 Push-Ups 2. Second 3 minutes (EMOM): - 10 DB Rows + 10 Push-Ups per minute - Heavier DB weight (40lb) but fewer reps - Total: 30 DB Rows + 30 Push-Ups 3. Third 3 minutes (EMOM): - 5 DB Rows + 10 Push-Ups per minute - Heaviest DB weight (45lb) - Total: 15 DB Rows + 30 Push-Ups 4. Final 3-min AMRAP: - Back to lighter DB (30lb) - Fatigue from previous 9 minutes - Elite pace: ~12-15 reps/min = 35-45 reps - Intermediate pace: ~8-10 reps/min = 24-30 reps - Beginner pace: ~5-7 reps/min = 15-21 reps Using Fight Gone Bad as closest anchor (3 rounds of work with varying movements), but scaled down since this is shorter (12 min vs 17 min) and less intense. Final targets: L10 (Elite): 110-120 reps L5 (Intermediate): 70-80 reps L1 (Beginner): 30-40 reps

Modality Profile

Push-Up is a gymnastics (bodyweight) movement, while Dumbbell Row is a weightlifting movement (external load). With two movements split across two modalities, this results in a 50/50 split between G and W.

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