Workout Description

Why This Workout Is Medium

EMOM 10 provides built-in recovery with approximately 40+ seconds of rest per round. Push-ups and V-ups are fundamental bodyweight movements with no skill barrier. The 12+11=23 total reps per minute is moderate volume. While V-ups demand core strength and push-ups create shoulder fatigue, the extended rest windows allow adequate recovery between rounds. Average athletes complete this unscaled without significant struggle.

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): 23 total reps per round across two movements tests muscular endurance. Ten rounds accumulate significant volume, challenging upper body and core stamina throughout.
• Speed (5/10): EMOM format requires consistent pacing and efficient transitions between movements. Athletes must complete reps within the minute window, creating moderate time pressure.
• Endurance (4/10): EMOM format with 10-minute duration provides moderate cardiovascular demand. Built-in rest between rounds limits sustained aerobic challenge compared to continuous work.
• Flexibility (3/10): V-ups require moderate spinal flexion and hip mobility. Push-ups demand basic shoulder mobility. Overall mobility demands are modest and achievable for most athletes.
• Strength (2/10): Bodyweight-only movements with moderate rep ranges prioritize endurance over maximal strength. Push-ups and V-ups don't demand heavy loads or max effort.
• Power (2/10): Movements are performed at controlled pace without explosive intent. EMOM structure discourages rapid cycling; steady, sustainable rep execution is prioritized.

Movements

• Push-Up
• V-Up

Benchmark Notes

EMOM 10 with 12 push-ups and 11 V-ups is a fixed-volume conditioning piece with no score recorded — athletes either complete each minute or scale. The primary limiters are push-up volume under fatigue and hip flexor endurance for V-ups, but there is no numeric output to benchmark.

Modality Profile

Both Push-Up and V-Up are bodyweight gymnastics movements. Push-Up is a pressing movement using bodyweight, and V-Up is a core/abdominal movement using bodyweight. No monostructural or weightlifting movements present.