Workout Description
For Total Reps (with a Partner)
Buy-In with a Buddy:
50 Push-Ups
50 Sit-Ups
50 Air Squats
Then, EMOM for 25 minutes of:
100 meter Shuttle Run (50 meters out, 50 meters back)
Plank Hold
Switch as needed.
Cash-Out with a Buddy:
50 Air Squats
50 Sit-Ups
50 Push-Ups
Why This Workout Is Medium
Long time domain (about 30–35 minutes) with simple bodyweight movements keeps complexity low, while the partner format reduces sustained intensity. Work density is modest: buy-in/cash-out volume is moderate and the EMOM alternates short runs with isometric planks. The result is steady aerobic and core stamina work without high skill or heavy loading.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps of push-ups, sit-ups, and squats plus long planks demand muscular endurance in the core, shoulders, and legs, especially as fatigue accumulates late in the workout.
- Endurance (7/10): Sustained 25-minute EMOM of running and planking pushes aerobic capacity without maximal heart-rate spikes. The long duration rewards steady breathing and consistent output rather than short, anaerobic bursts.
- Speed (5/10): Short 100 m shuttles reward quick transitions and crisp turnarounds, but the EMOM rhythm and planks limit continuous sprinting. Maintain brisk, repeatable pace rather than all-out speed.
- Power (2/10): Only brief acceleration in the shuttle runs. Most work is cyclical or isometric, so explosive power has limited influence on performance.
- Strength (1/10): No external load and no heavy lifting. Strength demands are minimal; success comes from pacing and bodyweight control rather than maximal force production.
- Flexibility (1/10): Standard ranges of motion: air squats to depth, full push-ups, and neutral plank positions. No extreme mobility requirements beyond good posture and basic hip and shoulder range.
Scaling Options
Scale to: 75 m shuttle + forearm plank (10–40 s) • Incline/knee push-ups + anchored sit-ups • 20-minute EMOM + 30/30/30 buy-in/cash-out
Scaling Explanation
These options reduce impact and volume while preserving the run-plank cadence and total-body bodyweight stimulus so athletes keep the intended aerobic and core endurance focus.
Intended Stimulus
A steady cardio-and-core grinder. Runs should be smooth and repeatable, finishing with time to get into a solid plank. The buy-in and cash-out feel like controlled calisthenics, not sprints. You should breathe steadily, brace well, and avoid redlining so you can hold consistent planks and form throughout.
Coach Insight
Pace the buy-in at conversational speed and keep sets short to stay fresh for the EMOM. Run each 100 m hard enough to finish with 25–30 seconds for a quality plank.
The one tip: set a plank standard (no sagging) and hold it every minute—quality trumps seconds.
Avoid sprinting the first shuttles, letting hips sag in the plank, and racing messy push-ups late.
Benchmark Notes
Score total reps as: buy-in reps (150) + cash-out reps (150) + 1 rep per completed 100 m shuttle (up to 25) + 1 rep per full 10 seconds of plank held during EMOM (up to 150). Better teams run crisply, minimize breaks, and hold strong, continuous planks.
Modality Profile
The session is predominantly gymnastics: push-ups, sit-ups, air squats, and extended plank holds. Running is the only monostructural element, appearing every minute but in short bouts. There is no external loading, so weightlifting is absent.
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