Workout Description

Why This Workout Is Hard

Ten minutes of EMOM work across five simple but taxing stations drives high rep counts and local muscle fatigue. Dumbbell renegade rows and curl-to-press add moderate loading and grip fatigue, while push-ups, mountain climbers, and air squats spike heart rate. The short time domain encourages near-threshold effort without full recovery, creating a demanding stamina piece rather than a pure sprint or heavy-lift test.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Large total reps across push, squat, and midline work challenge local muscular endurance, especially chest, shoulders, and core.
• Endurance (6/10): Sustained breathing at a high heart rate for 10 minutes across repeated stations builds aerobic capacity without long-duration pacing.
• Speed (6/10): You’ll cycle reps quickly, but must avoid redlining early to maintain consistent speed across both five-minute passes.
• Strength (3/10): Moderate dumbbell loading demands strength, but the stimulus prioritizes repeatable submax reps over heavy one-rep efforts.
• Power (3/10): Movements are largely controlled rather than explosive; power output is secondary to sustained mechanics and cadence.
• Flexibility (2/10): Basic ranges of motion—plank, squat depth, shoulder overhead—no extreme mobility demands beyond solid standards.

Scaling Options

Scale to: 2x35/20 lb (or a single DB) • Knee or elevated Push-Up • 40 seconds work / 20 seconds rest each minute

Scaling Explanation

These options reduce loading and upper-body demand while preserving the EMOM structure and steady, repeatable output across all stations.

Intended Stimulus

A controlled grind at 80–85% effort. You should breathe hard but keep form crisp, accumulating reps without failing. Upper body will pump from rows, push-ups, and presses; legs will burn on squats and the engine rises on mountain climbers. Aim for consistent numbers in both passes through the five stations.

Coach Insight

Pace the first five minutes to set a standard you can match on the second pass—leave 2–3 reps in the tank each station. Top tip: Protect your midline. Wide feet and tight glutes on renegade rows prevent twisting and save your shoulders for the press. Avoid sprinting push-ups to failure in minute 1 and letting hips sag on rows or climbers.

Benchmark Notes

Score is total reps across all 10 minutes. Count every rep from each minute (renegade rows, push-ups, mountain climbers, air squats, DB curl-to-press) and sum them. We assume each mountain climber step equals one rep. Aim for steady, repeatable output both times you cycle through the five stations.

Modality Profile

Three of five stations are gymnastics (push-up, mountain climber, air squat) and two are weightlifting with dumbbells (renegade row, curl-to-press). Equal one-minute intervals per station yield approximately 60% gymnastics and 40% weightlifting, with no pure monostructural element.

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