Workout Description
Why This Workout Is Medium
This EMOM structure provides substantial built-in recovery (30+ seconds rest per round). While pushups and KB swings create moderate fatigue, the 53# load is light and the 10-rep scheme is manageable. The bar hang and overhead dumbbell holds offer active recovery. Total volume is moderate (~80 reps over 8:30). The sauna is post-workout recovery, not part of difficulty. Average athletes complete as prescribed without significant scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (6/10): Multiple movement repetitions (10 pushups, 15 KB swings per minute) test muscular endurance. Bar hangs and overhead holds demand sustained isometric endurance across the session.
- Speed (6/10): EMOM structure demands consistent pacing and quick transitions between movements within each minute window. Cycling speed is moderate but requires discipline to complete reps efficiently.
- Strength (5/10): 53# KB swings and 65# overhead dumbbell holds provide moderate external load. Not maximal strength work, but sufficient resistance to challenge force production capacity.
- Power (5/10): KB swings are inherently explosive movements requiring hip drive and power generation. Pushups are moderate intensity; overhead holds are static. Mixed power and strength stimulus.
- Endurance (4/10): EMOM format with 8:30 duration provides moderate cardiovascular demand. Pushups and KB swings elevate heart rate, but frequent rest intervals prevent sustained aerobic challenge.
- Flexibility (3/10): Overhead dumbbell holds and bar hangs require shoulder mobility. Pushups and KB swings demand basic hip and shoulder range of motion, but no extreme positions required.
Movements
- Push-Up
- Kettlebell Swing
- General Mobility
- Dead Hang
Modality Profile
Movements identified: Pushups (G), KB swing (W), Bar hang (G), Overhead DB hold (W), Cable machine fly holds (W), Sauna (M). Total 6 movements: 2 Gymnastics (33%), 1 Monostructural (17%), 3 Weightlifting (50%). Rounded to nearest 10%: G=30, M=10, W=60.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 4/10 | EMOM format with 8:30 duration provides moderate cardiovascular demand. Pushups and KB swings elevate heart rate, but frequent rest intervals prevent sustained aerobic challenge. |
| Stamina | 6/10 | Multiple movement repetitions (10 pushups, 15 KB swings per minute) test muscular endurance. Bar hangs and overhead holds demand sustained isometric endurance across the session. |
| Strength | 5/10 | 53# KB swings and 65# overhead dumbbell holds provide moderate external load. Not maximal strength work, but sufficient resistance to challenge force production capacity. |
| Flexibility | 3/10 | Overhead dumbbell holds and bar hangs require shoulder mobility. Pushups and KB swings demand basic hip and shoulder range of motion, but no extreme positions required. |
| Power | 5/10 | KB swings are inherently explosive movements requiring hip drive and power generation. Pushups are moderate intensity; overhead holds are static. Mixed power and strength stimulus. |
| Speed | 6/10 | EMOM structure demands consistent pacing and quick transitions between movements within each minute window. Cycling speed is moderate but requires discipline to complete reps efficiently. |
E2MOM1610 champagne 60/6010 pushups 15 kB swing 53#X8:30 bar hang:30/:30 overhead dB hold 65#Cable machine fly holds Sauna