Workout Description

Why This Workout Is Hard

This workout combines two ascending EMOMs that create significant fatigue through grip-intensive movements (pull-ups/KB swings) and power/pushing movements (cleans/push-ups). While individual elements aren't extreme, the ascending rep scheme with strict time constraints forces a race against fatigue. Most athletes will reach failure around 8-10 rounds (8-10 reps each) per section, making this a challenging test of work capacity and pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Progressive rep increases in pull-ups, swings, cleans, and push-ups create intense local muscular endurance demands, especially in pulling muscles and grip.
• Endurance (7/10): The ascending ladder format with EMOM timing creates significant cardiovascular demand as reps increase. Two segments with minimal rest challenges aerobic capacity substantially.
• Speed (7/10): EMOM format forces quick transitions and fast rep cycling, especially in later rounds when time pressure increases.
• Power (6/10): Power cleans and kettlebell swings require explosive hip drive. Fast pull-ups become necessary as reps increase to beat the clock.
• Strength (4/10): Moderate loads in kettlebell swings and power cleans combined with bodyweight movements. Not maximal strength but requires sustained strength endurance.
• Flexibility (3/10): Standard mobility requirements for pull-ups, swings, and cleans. No extreme ranges of motion needed.

Movements

• Pull-Up
• Kettlebell Swing
• Power Clean
• Push-Up

Scaling Options

Pull-ups: Ring rows (increase incline for easier), banded pull-ups, or jumping pull-ups. Kettlebell: Reduce to 16/12kg or 12/8kg, maintain hip drive focus. Power cleans: Scale to 75/55 or 65/45 lbs, or substitute dumbbell power cleans. Push-ups: Elevate hands on box/bench, or perform from knees while maintaining plank position. For volume, start at 1 rep but increase by 1 rep every 2 minutes instead of every minute.

Scaling Explanation

Scale if you cannot perform 5+ strict pull-ups, struggle with kettlebell swing technique at prescribed weight, or cannot maintain proper clean positions when fatigued. Priority is maintaining consistent movement patterns throughout - scale load or movement before compromising form. Target is reaching at least 6-8 rounds before hitting time cap or failure. Athletes should be able to complete each minute's work in 40-45 seconds early on, leaving adequate rest. If consistently taking full minute in early rounds, scale volume or load.

Intended Stimulus

Progressive volume test targeting muscular endurance and aerobic capacity over 10-20 minutes. Primary energy system is oxidative with increasing glycolytic demands as reps accumulate. The workout challenges both upper body pulling/pushing strength endurance and power output maintenance. Mental challenge comes from managing increasing workload while maintaining movement quality under fatigue.

Coach Insight

Start deliberately slow and controlled - rushing early rounds sacrifices later performance. For pull-ups, minimize swing and stay tight to conserve energy. Keep kettlebell swings powerful but efficient, using full hip extension. For power cleans, focus on maintaining positions even when fatigued - don't rush the setup. Break up sets strategically once you reach 6-8 reps per movement. Most athletes will reach failure around 8-12 reps per movement. Consider alternating movements each minute rather than doing all reps of one movement first.

Benchmark Notes

This is an EMOM ladder workout that tests work capacity and pacing. Analysis approach: 1. Movement time estimates (fresh): - Pull-up: 1.5s/rep - KB swing: 2s/rep - Power clean: 2.5s/rep - Push-up: 1.5s/rep 2. Per round timing: Round 1: 3.5s work + 56.5s rest Round 5: 17.5s work + 42.5s rest Round 10: 35s work + 25s rest Round 15: 52.5s work (failure point for most) 3. Fatigue factors: - Progressive rep increase taxes both strength and cardio - Grip fatigue compounds between pull-ups and KB swings - Second ladder starts fresh after 1 min rest - Similar pattern with power cleans and push-ups 4. Benchmark anchors: - Most similar to Cindy's pull-up/push-up rep scheme - Adjusted for EMOM format vs AMRAP - Elite athletes (L10) should reach round 11-12 (44-48 total reps) - Intermediate (L5) reaching round 7-8 (28-32 reps) - Beginners (L1) reaching round 3-4 (12-16 reps) Final targets: Men: L10: 44+ reps L5: 28 reps L1: 12 reps Women: L10: 42+ reps L5: 26 reps L1: 10 reps

Modality Profile

Pull-Up and Push-Up are gymnastics movements (2 movements). Kettlebell Swing and Power Clean are weightlifting movements (2 movements). Total 4 movements split evenly between G and W, resulting in 50/50 split. No monostructural movements present.