Workout Description

Why This Workout Is Very Hard

Simple movements but extremely dense volume and tight minute pacing make this deceptively brutal. Holding 45 reps every minute demands excellent kipping efficiency, push-up stamina, and fast air squat cycling. Most athletes will fall behind the clock and shift to sustained AMRAP effort under heavy local muscular fatigue.

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high reps per minute test repeated contractions in pulling, pressing, and squatting without long rest. Expect deep arm and leg burn and accumulating fatigue.
• Speed (7/10): You must cycle reps quickly to keep 10–15 seconds rest each minute. Fast transitions and efficient movement economy are critical to maintain pace.
• Endurance (6/10): Fixed 15-minute effort with sustained breathing under fatigue. Cardiovascular demand matters, but the limiter is more local muscular endurance than pure aerobic capacity.
• Flexibility (2/10): Basic ranges—shoulder overhead mobility and full-depth squat. Good positioning helps efficiency but no extreme flexibility is required.
• Power (2/10): Minimal explosive demand. Quick but controlled kips and fast squat cycling help, yet output is steady rather than powerful.
• Strength (1/10): No external load and no near-max efforts. Success relies on bodyweight strength endurance, not maximal force production.

Scaling Options

Scale to: Ring Rows or Banded Pull-Ups • 7-10-15 or 5-10-15 per minute • Elevate hands for Push-Ups (box) and keep Air Squats to 15-20

Scaling Explanation

These options preserve the EMOM structure and movement patterns while adjusting pulling difficulty and rep volume so athletes maintain 40–45 seconds of work with brief rest.

Intended Stimulus

A tight, breathy grind from minute one. Aim to finish each round in 40–45 seconds, leaving 15–20 seconds rest. Unbroken pull-ups if possible, quick push-up sets, and fast, upright squats. If you miss the clock, shift to steady AMRAP pacing with brief, planned breaks to keep moving.

Coach Insight

Pace the first 3 minutes—don’t sprint the opening round. Hit consistent splits and move immediately between stations. The one tip: protect push-ups. Break early (10-5 or 8-7) to avoid failure; it’s the first domino to fall. Avoid death grips on pull-ups, sloppy squat depth, and letting transitions eat your rest window.

Benchmark Notes

Score is total full rounds in 15 minutes. Completing all 15 rounds means you held the EMOM. Many will switch to a steady AMRAP once they miss the minute. Use the levels to gauge pacing; aim for sustainable sets and quick transitions.

Modality Profile

This is a pure gymnastics triplet: pull-ups, push-ups, and air squats. No monostructural cardio or external loading is involved. The entire stimulus comes from bodyweight movement efficiency, cycling speed, and muscular endurance across upper body pull, upper body push, and legs.

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