Workout Description

Why This Workout Is Hard

EMOM 6 minutes of 15 burpees per minute totals 90 burpees with minimal rest—only the time between rounds to catch breath. Burpees are metabolically demanding and accumulate fatigue rapidly. The 10-burpee cool-down adds insult to injury. Average athletes will struggle with pacing and breathing, though most can complete as prescribed with significant discomfort.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): EMOM format over 6 minutes with burpees demands sustained cardiovascular output. The 15-second rest between minutes allows partial recovery, moderating pure aerobic demand compared to continuous work.
• Speed (7/10): EMOM structure with 15-second windows per round demands quick movement cycling and minimal transition time. Faster burpee pace directly increases available rest within each minute.
• Stamina (6/10): Six rounds of 15 burpees totals 90 reps, testing muscular endurance of chest, shoulders, and legs. EMOM structure prevents complete fatigue accumulation seen in continuous formats.
• Power (6/10): Burpees involve explosive hip extension and vertical jump components. The repetitive nature and fatigue accumulation reduce power output as the workout progresses.
• Flexibility (3/10): Burpees require moderate hip and shoulder mobility for the plank and jump positions. Demands are basic compared to movements requiring extreme ranges of motion.
• Strength (2/10): Burpees use bodyweight only with no external load. The movement pattern emphasizes endurance over maximal force production, making strength demand minimal.

Movements

• Burpee

Modality Profile

Workout contains only burpees, which are bodyweight gymnastics movements. EMOM structure and cool down do not add additional movement modalities.