Workout Description

Why This Workout Is Medium

This 36-minute EMOM provides excellent built-in recovery with 30 seconds rest between each 30-second work interval. While the station rotation includes varied movement patterns (lower body power, upper body push/pull, core), the loads are light (26lb KB, 53lb KB, 15lb DBs) and movements are fundamental. The primary challenge is sustained aerobic capacity and movement quality over 36 minutes, not intensity or skill. Average athletes can complete as prescribed without significant scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Six stations cycled repeatedly over 36 minutes demands significant muscular endurance. Upper body pushing/pulling and lower body work accumulate fatigue, requiring sustained output across multiple muscle groups.
• Endurance (7/10): 36 minutes of continuous work with minimal rest creates sustained cardiovascular demand. The EMOM format maintains elevated heart rate throughout, testing aerobic capacity and recovery between stations.
• Power (6/10): Box jumps are explicitly explosive. Mountain climbers and KB clean & press require dynamic movement. However, light loads and fatigue accumulation reduce power expression as workout progresses.
• Speed (6/10): 30-second work windows demand quick movement cycling and efficient transitions between six stations. Maintaining pace under fatigue is critical; minimal rest between efforts requires consistent speed.
• Flexibility (5/10): Box jumps, incline push-ups, and KB movements require moderate mobility. Mountain climbers and KB deadlifts demand adequate hip and shoulder range of motion for proper positioning.
• Strength (4/10): Light to moderate loads (26lb KB, 53lb KB, 15lb DBs) with bodyweight movements emphasize strength-endurance rather than maximal force. Insufficient load for true strength development.

Movements

• Mountain Climber
• Push-Up
• Kettlebell Deadlift
• Kettlebell Clean and Press
• Box Jump
• Dumbbell Bent-Over Row

Modality Profile

Box Jump and Push-Up are gymnastics movements (bodyweight). Kettlebell Clean and Press, Kettlebell Deadlift, and Dumbbell Bent-Over Row are weightlifting movements (external load). Mountain Climber is a bodyweight gymnastics movement. Total: 3 gymnastics (Box Jump, Push-Up, Mountain Climber) and 3 weightlifting (Kettlebell Clean and Press, Kettlebell Deadlift, Dumbbell Bent-Over Row). 3G/6 total = 50%, 3W/6 total = 50%. Rounded to nearest distribution: G: 33, W: 67.