Workout Description

Why This Workout Is Hard

While individual elements are moderate (dumbbell weights, basic movements), the 4 burpees EMOM creates constant interruption and accumulating fatigue. The 31-rep sets are awkwardly long, and dumbbell movements hit similar muscle groups (especially shoulders/triceps with floor press, push-ups). The combination of volume, forced burpee pace, and movement interference makes this more challenging than the individual pieces suggest.

Benchmark Times for She’s the Schmitt

• Elite: <11:00
• Advanced: 12:00-13:00
• Intermediate: 14:30-16:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of dumbbell movements and bodyweight exercises challenges muscular endurance, particularly in the upper body with pressing, curls and push-ups.
• Endurance (7/10): The combination of rowing, burpee EMOMs, and moderate-load dumbbell movements creates sustained cardiovascular demand throughout the workout, with limited recovery opportunities.
• Speed (6/10): EMOM burpees force quick transitions and movement cycling, while the time priority format encourages faster pacing.
• Strength (5/10): Moderate dumbbell loads for multiple movements test strength endurance, but weights aren't heavy enough to be primarily strength-focused.
• Flexibility (4/10): Walking lunges, goblet squats, and burpees require decent mobility, but movements are within normal ranges of motion.
• Power (3/10): Double-unders provide some power element, but most movements are grinding strength-endurance based rather than explosive.

Movements

• Dumbbell Goblet Squat
• Push-Up
• Walking Lunge
• Burpee
• Dumbbell Curl
• Sit-Up
• Dumbbell Deadlift
• Floor Press
• Row
• Double-Under

Scaling Options

Reduce dumbbell weight to 25/15 lbs if unable to complete 15+ unbroken curls or floor press. Sub regular jump rope for double-unders (62 reps). Reduce to 21 reps per movement. Push-up modifications: knee push-ups or elevated push-ups. Walking lunges can be done in place. Row buy-in can drop to 20 calories. EMOM burpees can reduce to 2-3 reps or step-back burpees.

Scaling Explanation

Scale if unable to maintain consistent movement for 8+ reps on dumbbell exercises or if push-ups break to singles early. Priority is maintaining steady work rate through entire workout - should feel challenging but doable. Target time domain of 15-25 minutes should be preserved when scaling. Form should not break down significantly even in later rounds. If burpees become very slow or sloppy, reduce reps to maintain intensity.

Intended Stimulus

Moderate-length glycolytic workout (15-25 minutes) with oxidative elements. The 4 burpees EMOM creates a consistent metabolic spike while working through dumbbell and bodyweight movements. Primary challenge is maintaining work rate under cumulative fatigue, with secondary focus on upper body pushing endurance.

Coach Insight

Break up dumbbell movements before failure - suggest sets of 8-12 reps with quick breaks. The burpees EMOM will naturally create rest periods, so push the pace on regular movements between burpee sets. Keep dumbbell movements controlled but efficient. For floor press, maintain solid back position. On walking lunges, take full steps and stand tall between reps. Consider alternating push-ups and dumbbell movements to manage upper body fatigue.

Benchmark Notes

Breaking down the workout components: 1. Buy-in Row (31 cal): 45-60s for elite, 60-75s for intermediate 2. Core workout with 8 movements of 31 reps each: - DB Curls: ~1.5s/rep = 47s - Sit-ups: ~1s/rep = 31s - DB Floor Press: ~2s/rep = 62s - Walking Lunges: ~2s/rep = 62s - DB Deadlifts: ~2s/rep = 62s - Push-ups: ~1.5s/rep = 47s - Goblet Squats: ~2s/rep = 62s - Double-unders: ~0.5s/rep = 16s Base movement time: ~389s Transitions between movements (~5s each): 35s The 4 burpees EMOM adds complexity. Workout length for elite athletes projected around 11-12 minutes = ~11-12 burpee sets. Each set of 4 burpees takes ~15s, leaving 45s for main work. Total burpee time: ~180s Applying fatigue multipliers: - First third: 1.0x - Middle third: 1.2x - Final third: 1.4x This workout is most similar to Angie in structure (high-volume couplet/triplet with consistent movement pattern), but slightly shorter due to lower total reps. Using Angie's 15-18 min benchmark as reference but scaling down ~25% due to volume difference. Recap: Male L10: 11:00 (660s) Male L5: 16:00 (960s) Male L1: 25:00 (1500s) Female L10: 13:00 (780s) Female L5: 19:00 (1140s) Female L1: 28:00 (1680s)

Modality Profile

Out of 10 movements: GYMNASTICS (5): Sit-Up, Push-Up, Walking Lunge, Double-Under, Burpee. MONOSTRUCTURAL (2): Row. WEIGHTLIFTING (3): Dumbbell Curl, Floor Press, Dumbbell Deadlift, Dumbbell Goblet Squat. Rounded to nearest 10% from raw percentages (50/20/30).

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