Workout Description
Why This Workout Is Easy
This EMOM 10 uses only bodyweight movements with low rep counts (12 push-ups, 11 V-ups). The alternating structure provides 50+ seconds of rest between efforts, allowing full recovery. Push-ups and V-ups don't interfere with each other. Total volume is minimal (~115 reps across 10 minutes). Average athletes complete this unscaled with minimal fatigue accumulation.
Training Focus
This workout develops the following fitness attributes:
- Stamina (6/10): Moderate rep ranges (12 push-ups, 11 V-ups) performed repeatedly test muscular endurance. Cumulative fatigue across 10 rounds challenges sustained output capacity.
- Speed (5/10): EMOM format requires efficient movement and minimal transition time to complete work before the next minute. Pacing strategy matters for managing fatigue across rounds.
- Endurance (4/10): 10-minute EMOM with moderate intensity and built-in rest periods limits cardiovascular demand. The steady pacing prevents sustained aerobic challenge typical of longer conditioning work.
- Flexibility (3/10): V-ups demand moderate core and hip flexor mobility. Push-ups require basic shoulder mobility. Overall mobility demands are modest and achievable for most athletes.
- Strength (2/10): Bodyweight-only movements with no external load. Push-ups and V-ups test relative strength endurance rather than maximal force production.
- Power (2/10): Movements are performed at controlled pace without explosive intent. EMOM structure discourages rapid cycling; focus is on completing reps within the minute.
Movements
- Push-Up
- V-Up
Benchmark Notes
EMOM 10 with fixed reps (12 push-ups odd, 11 V-ups even) is a completion-based workout with no numeric score recorded — athletes either complete each interval or they don't. No scoring metric is prescribed.
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.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | 10-minute EMOM with moderate intensity and built-in rest periods limits cardiovascular demand. The steady pacing prevents sustained aerobic challenge typical of longer conditioning work. |
| Stamina | 6/10 | Moderate rep ranges (12 push-ups, 11 V-ups) performed repeatedly test muscular endurance. Cumulative fatigue across 10 rounds challenges sustained output capacity. |
| Strength | 2/10 | Bodyweight-only movements with no external load. Push-ups and V-ups test relative strength endurance rather than maximal force production. |
| Flexibility | 3/10 | V-ups demand moderate core and hip flexor mobility. Push-ups require basic shoulder mobility. Overall mobility demands are modest and achievable for most athletes. |
| Power | 2/10 | Movements are performed at controlled pace without explosive intent. EMOM structure discourages rapid cycling; focus is on completing reps within the minute. |
| Speed | 5/10 | EMOM format requires efficient movement and minimal transition time to complete work before the next minute. Pacing strategy matters for managing fatigue across rounds. |
EMOM 10 odd: 12 Push Ups even: 11 V Ups
A grindy aerobic engine builder — sustainable pace with clean transitions, not a sprint.
Pace your first round 5–10s slower than feels easy. Break the gymnastics before failure — small sets save big time across rounds.
Reduce the barbell load to maintain unbroken sets on the cleans. Sub jumping pull-ups or banded for HSPU.