Workout Description

Why This Workout Is Hard

This EMOM creates significant cardiovascular fatigue through the rowing and burpees, which then impacts the air squats. While each movement alone is manageable, the 15/15/30 rep scheme with only 60 seconds per round means minimal rest between efforts. The 24-minute duration ensures cumulative fatigue becomes a major factor. Most athletes will struggle to maintain consistent pacing throughout.

Benchmark Times for Triple Sweat

• Elite: <16:00
• Advanced: 17:00-18:00
• Intermediate: 19:00-20:00
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 24-minute EMOM format with rowing and high-rep bodyweight movements creates sustained cardiovascular demand with minimal rest between efforts.
• Stamina (7/10): High-rep burpees and air squats test muscular endurance, while the rowing adds upper/lower body stamina demands every third minute.
• Speed (7/10): Quick transitions and movement cycling required to complete prescribed work within each minute and recover before next effort.
• Flexibility (4/10): Burpees and air squats require moderate hip and ankle mobility. Rowing demands basic posterior chain flexibility.
• Power (3/10): Some power output needed for rowing and burpee transitions, but movements are more endurance-focused than explosive.
• Strength (2/10): Primarily bodyweight movements with submaximal rowing resistance. Focus is on endurance rather than force production.

Movements

• Row
• Burpee
• Air Squat

Scaling Options

Row: Reduce to 12/10 calories or substitute 100m run. Burpees: Step-back burpees or reduce to 10-12 reps. Remove push-up if needed. Air Squats: Reduce to 20-25 reps, use target or box for depth reference. Time Domain: Can reduce to 15-18 minutes (5-6 rounds) for beginners. Consider alternating movements every other round for recovery if needed.

Scaling Explanation

Scale if unable to complete any single movement within 45 seconds, leaving minimal rest. Athletes should maintain good form through all rounds - scale if depth or range of motion deteriorates. Target is 10-15 seconds rest per minute. If consistently getting less than 5 seconds rest or missing intervals, reduce volume. Priority is maintaining intensity across all rounds while keeping full range of motion. Scale up by increasing calories on row or adding complexity to burpees (lateral or over-rower).

Intended Stimulus

Moderate-intensity aerobic workout with glycolytic spikes, lasting 24 minutes. Primary focus is on aerobic capacity development with short bursts of high output. Each movement targets different muscle groups and movement patterns, challenging both cardiorespiratory endurance and local muscle endurance. The one-minute rest between same-movement rounds allows for partial but not complete recovery.

Coach Insight

Row: Start at a sustainable pace around 1100-1200 cal/hr. Don't sprint the first few intervals - aim for consistency across all 8 rounds. Burpees: Break into 2-3 sets (8-7 or 6-5-4) from the start. Stand tall between reps, don't rush the stand-up. Air Squats: Break into 2-3 sets (12-10-8 or 15-15). Focus on full depth and hip extension. Use the remaining time in each minute for recovery breathing. Most athletes fail by going too hard in first 3 rounds.

Benchmark Notes

This is a 24-minute EMOM with three distinct movements. Let's break it down: 1. Row 15 calories: - Fresh state: 20-25 seconds for elite, 25-30 for intermediate - Fatigue impact: +2-3 sec per round due to accumulated fatigue 2. 15 Burpees: - Fresh state: 45-50 seconds (3-3.5 sec per rep) - Fatigue impact: +3-4 sec per round 3. 30 Air Squats: - Fresh state: 35-40 seconds (1.2-1.3 sec per rep) - Fatigue impact: +2-3 sec per round This workout is most similar to Fight Gone Bad in structure (3-movement EMOM), though with different movements and duration. Key differences: - 24 min vs 17 min in FGB - Fixed rep scheme vs max reps For elite athletes (L10): - Should complete all reps each minute with 5-10 sec rest - Will start struggling around minute 16-18 - May miss 1-2 rounds in final 6 minutes For intermediate athletes (L5): - Will have minimal rest between minutes - Will start missing rounds around minute 12-14 - Expected to complete about 75-80% of total possible work For beginners (L1): - Will miss rounds from early on - Expected to complete about 50-60% of total possible work Final targets: Male: L10: 16-17 complete rounds (960-1020 sec) L5: 12-13 complete rounds (1200 sec) L1: 8-9 complete rounds (1440 sec) Female: L10: 15-16 complete rounds (1020-1080 sec) L5: 11-12 complete rounds (1260 sec) L1: 7-8 complete rounds (1500 sec)

Modality Profile

Row (M), Burpee (G), Air Squat (G). Total 3 movements: 2 gymnastics movements (Burpee, Air Squat) and 1 monostructural movement (Row). Using 40/30/30 split for clean numbers with gymnastics being dominant.

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