Workout Description

Why This Workout Is Hard

While using only bodyweight movements, the EMOM format with max reps creates significant fatigue accumulation over 19 minutes. The leg-dominant movements (squats/lunges) compound each other, and burpees tax the whole system. The 1-minute rest provides some recovery, but 4 rounds means sustained output for nearly 20 minutes. Most athletes will see significant rep drop-off after round 2.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max rep efforts in each minute window heavily tax muscular endurance, particularly in legs and core. Four rounds amplify the stamina demands.
• Speed (8/10): Max rep efforts in 60-second windows require quick movement cycling. Fast transitions between exercises are crucial.
• Endurance (7/10): 19-minute EMOM format with high-intensity bodyweight movements creates significant cardiovascular demand, especially with burpees and minimal rest periods between rounds.
• Flexibility (4/10): V-ups require decent core flexibility, while lunges and squats demand moderate hip mobility. No extreme ROM requirements.
• Power (3/10): Burpees have some explosive component, but most movements are performed at a grinding pace for max reps.
• Strength (2/10): Exclusively bodyweight movements with no external load. Strength demands are minimal compared to stamina requirements.

Movements

• Air Squat
• Reverse Lunge
• Burpee

Scaling Options

Air Squats: Reduce range of motion or use box for depth. Lunges: Step-back only (no alternating), or reduce range of motion. V-ups: Substitute with sit-ups, crunches, or hollow rocks. Burpees: Step-out instead of jump-out, remove push-up portion, or step-up instead of jump. Time Domain: Reduce to 3 rounds (15 minutes) or extend rest period to 90 seconds. For beginners, consider 30 seconds work/30 seconds rest format.

Scaling Explanation

Scale if unable to maintain proper form through full range of motion, especially in squats and lunges. Scale if unable to perform at least 15 burpees per minute in round 1, or if V-ups cause excessive lower back strain. Priority is maintaining consistent output across all rounds while preserving movement integrity. Target effort should feel like 8/10 intensity during work intervals. Athletes should finish each minute with 3-5 seconds to spare for transition.

Intended Stimulus

High-intensity glycolytic workout with oxidative elements due to the 19-minute duration. Each 4-minute work cycle targets explosive output and local muscular endurance, while the rest interval allows partial recovery. Primary challenge is maintaining intensity across rounds while managing fatigue. The workout tests both power endurance and aerobic capacity.

Coach Insight

Start aggressive but sustainable - aim for 80-90% max effort in round 1 to leave room for later rounds. For air squats, establish a consistent rhythm around 40-50 reps/min. Lunges should be quick but controlled, targeting 30-35 reps/min. V-ups require strict midline control - aim for 25-30 reps/min. For burpees, target 15-20 reps/min with efficient transitions. Use the rest minute strategically for breathing recovery and mental reset. Expect a 15-20% performance drop in later rounds.

Benchmark Notes

Breaking down this 19-min EMOM with 4 rounds: Per round analysis (4 working minutes): - Air Squats: Elite can maintain 45-50 reps/min, intermediate 35-40, novice 25-30 - Alt Reverse Lunges: Elite 40-45 reps/min, intermediate 30-35, novice 20-25 - Alt V-Ups: Elite 35-40 reps/min, intermediate 25-30, novice 15-20 - Burpees: Elite 25-30 reps/min, intermediate 18-22, novice 12-15 Fatigue factors: - Round 1: 100% capacity - Round 2: 90-95% capacity - Round 3: 80-85% capacity - Round 4: 70-75% capacity Using Fight Gone Bad as closest anchor (3 rounds, similar AMRAP intervals): - L10 FGB: 430-500 reps - L5 FGB: 300-340 reps - L1 FGB: 180-220 reps This workout has 4 rounds vs FGB's 3 rounds, but includes rest intervals. Scaling up FGB numbers by ~25% for additional round but accounting for rest periods. Final targets: L10 (Elite): 560+ total reps L5 (Intermediate): 400 total reps L1 (Beginner): 240 total reps

Modality Profile

All movements (Air Squat, Reverse Lunge, Alternating V Up, Burpee) are bodyweight/gymnastics movements. Air Squats and Lunges are lower body bodyweight movements, V-Ups are core bodyweight movements, and Burpees are full-body bodyweight movements. With no external loads or cyclical cardio, this is 100% gymnastics.

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