Workout Description

Why This Workout Is Hard

This looks deceptively simple but creates significant fatigue accumulation over 15 minutes. The push-ups and plank holds directly compete for the same muscles — chest, triceps, anterior shoulders, and core — with only ~20 seconds of rest per minute. By rounds 10–15, the average athlete faces 150 cumulative push-ups while already holding a fatigued plank position, making both movements progressively harder to maintain with proper form.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): 150 total push-ups combined with sustained plank holds across 15 rounds significantly challenges muscular endurance in the chest, shoulders, triceps, and core over time.
• Endurance (4/10): A 15-minute EMOM creates moderate aerobic demand, but built-in rest each round and low-intensity bodyweight movements keep cardiovascular stress below a true endurance stimulus.
• Speed (3/10): Push-ups must be cycled efficiently to maximize plank hold time each round, creating mild pacing pressure, but no sprint-level transitions are demanded across the 15 minutes.
• Strength (1/10): Push-ups and planks are pure bodyweight movements with no external loading, demanding minimal maximal force production and focusing instead on endurance-based output.
• Flexibility (1/10): Push-ups and planks require only basic range of motion and fundamental body positioning, placing very little demand on mobility or flexibility.
• Power (1/10): No explosive or ballistic movements are present. Both push-ups and plank holds are controlled, static-to-slow movements with no power expression required.

Movements

• Push-Up
• Plank

Modality Profile

Both Push-Up and Plank are bodyweight gymnastics movements. With no monostructural or weightlifting movements present, the workout is 100% Gymnastics.