Workout Description
Metabolic Conditioning Prep:Ring Dip practice. Static Hold at top and bottom.Negatives and Jumping practice. Decide modification if needed Metabolic Conditioning:4 Rounds of EMOM4First Minute: Run 200 mSecond Minute: 12 Ring DipsThird Minute: 20 KB Swings (53/35 RX), (70/53 Comp)Fourth Minute: RestScore: Completed rounds as written!!!!Scaling Options: Run: Reduce distance. Sub 250/200-m Row, 500/400-m Bike, or 60 Double/Single-unders.Ring Dips: Reduce reps, then scale to Banded or Box Dips. Modify to Push-ups.
Why This Workout Is Medium
This EMOM structure provides built-in recovery (1 minute rest per round), which is the key mitigating factor. While 200m runs and ring dips demand skill and create fatigue, the 4-round format with guaranteed rest prevents cumulative breakdown. Ring dips are the limiting factor for many, but 12 reps is manageable for average athletes. Most will complete as prescribed or with minor scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Ring dips and kettlebell swings demand muscular endurance across multiple rounds. Twelve dips and twenty swings per round accumulate significant volume, testing upper body and hip extension stamina.
- Endurance (7/10): Four rounds of 200m runs with one-minute intervals creates sustained cardiovascular demand. The EMOM format with built-in rest prevents complete aerobic depletion but maintains elevated heart rate throughout.
- Speed (7/10): EMOM structure forces consistent pacing and quick transitions between movements. Athletes must complete work within time windows, demanding efficient movement cycling and minimal rest optimization.
- Power (6/10): Kettlebell swings are inherently explosive, requiring powerful hip extension. Running demands leg power. Ring dips involve some explosive pressing, though fatigue reduces power output over rounds.
- Flexibility (5/10): Ring dips demand shoulder mobility and thoracic extension. Kettlebell swings require hip mobility and hamstring flexibility. Running and prep work add basic mobility demands.
- Strength (4/10): Ring dips require moderate upper body strength, but the rep scheme emphasizes endurance over maximal force. Kettlebell swings use moderate loads with explosive hip drive rather than pure strength.
Movements
- Kettlebell Swing
- Ring Dip
- Run
Modality Profile
Workout contains 4 unique movements: Ring Dips (G), Run (M), KB Swings (W), and Rest (non-movement). Ring Dips are gymnastics bodyweight movements. Run is monostructural cardio. KB Swings are weightlifting with external load. Distribution: 1 G / 1 M / 1 W = 50% / 25% / 25% (rest excluded from calculation as it's not a movement modality).
