Workout Description

Why This Workout Is Hard

While 155/105lb is moderately heavy for both movements, the EMOM format provides significant rest (45-50 seconds) between sets. The movements don't significantly interfere with each other, and alternating push press/deadlift allows upper/lower body recovery. Five reps is a manageable volume that most athletes can complete unbroken, preventing excessive fatigue accumulation over the 12 minutes.

Benchmark Times for Kevin Reilly

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Strength (7/10): Moderately heavy loads for both push press and deadlift challenge strength capacity, especially as fatigue accumulates over 12 minutes.
• Power (6/10): Push press is an explosive movement requiring significant power output. Deadlift is more strength-focused but still demands quick force production.
• Stamina (5/10): Repeated sets of 5 reps with moderate-heavy weight tests local muscular endurance, particularly in shoulders, posterior chain, and core stabilizers.
• Endurance (4/10): Twelve minutes of alternating lifts creates moderate cardiovascular demand. One-minute intervals allow partial recovery between sets, preventing extreme cardio stress.
• Flexibility (4/10): Push press requires overhead mobility; deadlift demands hip hinge flexibility. Neither movement requires extreme ranges of motion.
• Speed (3/10): EMOM format requires consistent pacing but allows recovery time. Speed is not a primary focus compared to strength and power elements.

Movements

• Push Press
• Deadlift

Scaling Options

Weight reductions: 65-75% of 1RM for both movements (115/75 lb or 95/65 lb). Movement substitutions: Strict press instead of push press if shoulder mobility is limited. For deadlifts, elevate plates 2-4 inches if mobility restricts proper setup. Volume modification: Reduce to 4 or 3 reps per minute while maintaining load. Time domain: Can reduce to 8-10 minutes for newer athletes.

Scaling Explanation

Scale if unable to complete 7+ unbroken push press or deadlifts at prescribed weight with excellent form. Athletes should be able to maintain consistent execution across all 6 working sets - technique breakdown or significant rest needs between reps indicates need for scaling. Priority is on power output and position control over absolute load. Each set should feel challenging but doable, with 15-20 seconds minimum rest between efforts.

Intended Stimulus

Moderate-intensity strength endurance workout targeting the phosphagen and glycolytic systems. Primary focus is on maintaining power output and technical proficiency with moderately heavy loads across 12 minutes. The 1-minute work/rest intervals allow for partial but not complete recovery between sets.

Coach Insight

Treat each minute as its own set - focus on crisp, powerful movement execution rather than rushing. Push press: drive through the legs aggressively, finish overhead with active shoulders. Deadlifts: maintain neutral spine, build tension before each rep. Rest 30-40 seconds between sets. Common mistakes include rushing early minutes and losing position integrity in later rounds. Consider breaking push press into 3+2 if needed after minute 8.

Benchmark Notes

This is similar to DT (5 rounds of barbell cycling) but with simpler movements and exactly the same loading (155/105). Key differences: 1. Movement Analysis: - Push Press: ~2-3s per rep when fresh - Deadlift: ~2-3s per rep when fresh - Both movements alternate minutes, allowing recovery - 5 reps each minute = 10-15s work time per minute 2. EMOM Format Benefits: - Forced rest between sets (45-50s rest in odd minutes, 45-50s rest in even minutes) - Recovery between movement types - No transitions needed 3. Fatigue Impact: - Less cumulative fatigue than DT due to rest periods - Same load as DT but simpler movements - Push press will fatigue shoulders/core - Deadlifts will tax posterior chain 4. Comparison to DT Anchor: - DT L10 = 360-420s (male) - This workout is 12 minutes (720s) fixed - Total work is similar (60 reps vs DT's 135 reps) - Elite athletes should complete all reps with 30-35s rest each minute - Intermediate athletes may need 15-20s per set = 40-45s rest - Beginners may struggle to complete reps within the minute Final Targets (completion of all reps): Male: L10: 4:00 (complete with ~35s rest/min) L5: 8:00 (complete with ~20s rest/min) L1: 12:00 (barely complete or miss reps) Female: L10: 5:00 (complete with ~35s rest/min) L5: 9:00 (complete with ~20s rest/min) L1: 13:00 (barely complete or miss reps)

Modality Profile

Both movements (Push Press and Deadlift) are weightlifting movements involving external loads with a barbell. Since all movements are from the weightlifting category, this results in 100% weightlifting modality.

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