Workout Description
Why This Workout Is Medium
This EMOM structure provides substantial built-in recovery (40+ seconds rest per round). The 10 calorie assault bike is moderate aerobic work, while 10 dumbbell box step-overs (40# total) and 10 box jumps are low-skill, manageable movements. Five rounds accumulates fatigue but the pacing prevents overwhelming intensity. Average athletes complete as prescribed without significant scaling, though leg fatigue will be the limiting factor by round 5.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Repeated rounds of box step-overs and box jumps demand muscular endurance in legs. The 40-pound dumbbells add upper body fatigue, requiring sustained output across five rounds without full recovery.
- Power (7/10): Box jumps are inherently explosive movements requiring rapid force production. The assault bike sprint intervals demand power output. Combined with step-overs, this workout emphasizes explosive leg drive throughout.
- Endurance (6/10): Five rounds of 10-calorie assault bike creates moderate cardiovascular demand. The EMOM format with built-in rest between rounds prevents sustained high-intensity aerobic work typical of pure endurance efforts.
- Speed (6/10): EMOM structure with fixed intervals creates consistent pacing demands. Quick transitions between movements and minimal rest between rounds require efficient cycling. The assault bike demands high RPM output.
- Strength (4/10): 40-pound dumbbell step-overs provide moderate loading. Box jumps are bodyweight-based power movements. The loads are submaximal, emphasizing muscular endurance over maximum force production.
- Flexibility (3/10): Box step-overs and box jumps require basic hip and ankle mobility. Dumbbell handling demands minimal range of motion. Overall mobility demands are straightforward and not a limiting factor.
Movements
- Air Bike
- Box Jump
- Dumbbell Box Step Over
Modality Profile
Air Bike is Monostructural (cyclical cardio). Box Jump is Gymnastics (bodyweight plyometric). Dumbbell Box Step Over is Weightlifting (external load movement). Three unique movements across three modalities = 33/33/34 distribution.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Five rounds of 10-calorie assault bike creates moderate cardiovascular demand. The EMOM format with built-in rest between rounds prevents sustained high-intensity aerobic work typical of pure endurance efforts. |
| Stamina | 7/10 | Repeated rounds of box step-overs and box jumps demand muscular endurance in legs. The 40-pound dumbbells add upper body fatigue, requiring sustained output across five rounds without full recovery. |
| Strength | 4/10 | 40-pound dumbbell step-overs provide moderate loading. Box jumps are bodyweight-based power movements. The loads are submaximal, emphasizing muscular endurance over maximum force production. |
| Flexibility | 3/10 | Box step-overs and box jumps require basic hip and ankle mobility. Dumbbell handling demands minimal range of motion. Overall mobility demands are straightforward and not a limiting factor. |
| Power | 7/10 | Box jumps are inherently explosive movements requiring rapid force production. The assault bike sprint intervals demand power output. Combined with step-overs, this workout emphasizes explosive leg drive throughout. |
| Speed | 6/10 | EMOM structure with fixed intervals creates consistent pacing demands. Quick transitions between movements and minimal rest between rounds require efficient cycling. The assault bike demands high RPM output. |
E3MOM X 5:10 Cal AA10 DB box step over (2) 40#’s10 Box JumpsScore = Total time is each set