Workout Description

Why This Workout Is Easy

This EMOM provides significant built-in rest with simple bodyweight movements. The 6/6/12 rep scheme is low volume per minute, and the movements don't significantly interfere with each other. Most athletes will complete each round in 20-25 seconds, leaving 35-40 seconds rest. The exercises target different muscle groups, preventing cumulative fatigue buildup over the 12 minutes.

Training Focus

This workout develops the following fitness attributes:

• Stamina (4/10): Low-moderate rep scheme tests local muscular endurance, particularly core and pushing muscles, but one-minute intervals allow sufficient recovery between rounds.
• Flexibility (4/10): V-ups require decent core control and hip flexibility, while glute bridges test hip extension range. Push-ups need moderate shoulder mobility.
• Endurance (3/10): EMOM format provides built-in rest, making cardiovascular demands moderate-low. 12 minutes is relatively short duration with submaximal effort required each minute.
• Speed (3/10): While EMOM format requires completing work within time cap, the rep scheme allows deliberate pace with minimal rushing needed.
• Strength (2/10): Basic bodyweight movements that don't significantly challenge maximal strength. Focus is on control and proper positioning rather than force production.
• Power (1/10): Movements are performed at controlled tempo with no explosive requirements. Focus is on quality positions and sustained effort.

Movements

• V-Up
• Push-Up
• Glute Bridge

Scaling Options

V-ups: Scale to hollow rocks or bent-knee v-ups. Push-ups: Elevate hands on box/bench or perform from knees while maintaining rigid plank. Glute bridges: Reduce range of motion or perform single-leg bridges at 6 reps per side. Time domain can be reduced to 8-10 minutes for beginners while maintaining movement quality.

Scaling Explanation

Scale if unable to perform 8+ strict push-ups unbroken, struggling to maintain hollow position in v-ups, or showing significant form degradation after minute 6. Priority is maintaining consistent movement patterns across all minutes rather than rushing through poor reps. Target effort should feel sustainable at 7/10 intensity with ability to maintain conversation. Each minute should feel challenging but repeatable.

Intended Stimulus

Moderate-intensity oxidative workout focused on core control and upper body pushing endurance. The 12-minute time domain with consistent work intervals targets aerobic capacity while maintaining quality movement patterns. Primary challenge is maintaining position and output across all minutes without significant performance degradation.

Coach Insight

Start controlled and maintain consistent pace across all minutes. For v-ups, focus on hollow body position and pointed toes. Push-ups should maintain full range of motion with elbows tracking at 45 degrees. Glute bridges require full hip extension and neutral spine. Common mistakes include rushing early minutes, losing midline control on v-ups, and sacrificing push-up depth. Aim for :20-:25 work periods with :35-:40 rest between sets.

Benchmark Notes

This is a 12-minute EMOM with 3 movements per minute. Let's break it down: 1. Movement Analysis (per round): - 6 V-ups: ~1.5 sec/rep = 9 sec - 6 Push-ups: ~1.5 sec/rep = 9 sec - 12 Glute Bridges: ~1 sec/rep = 12 sec Base time per round: ~30 seconds, leaving 30 seconds rest This workout is most similar to Cindy in structure (multiple movements, bodyweight focus, consistent work pattern). However, this is less demanding than Cindy due to: - Forced 30-sec rest each minute - Less challenging movement selection - Lower total volume per round Scaling from Cindy (20-min AMRAP where L10=25-30 rounds): - Adjust for 12-min vs 20-min duration (0.6x) - Account for forced rest increasing sustainability - Consider easier movement selection Projected performance levels: L10: 13+ rounds (complete all work each minute) L5: 11 rounds (starting to miss rounds at 8-9 min) L1: 6 rounds (significant struggle maintaining pace) Male/Female levels are identical since movements are unweighted and equally accessible.

Modality Profile

All three movements (V-Up, Push-Up, Glute Bridge) are bodyweight/gymnastics movements requiring no external load or cyclical cardio, making this a pure gymnastics workout

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These WODs similar to (Home)WORK #34 share comparable training demands, time domains, and movement patterns.