Workout Description

Why This Workout Is Medium

This workout combines moderate volume with light loads and built-in recovery. The 7 rounds include 1:00 rest between rounds, which significantly reduces fatigue accumulation. T2B and push-ups are skill-based but manageable; KB swings and hollow rocks are bodyweight. The EMOM finisher (5 min) with 35# KB work is light. Total time ~25-30 min. Average athletes complete as prescribed with some scaling on push-up reps if needed. Recovery structure prevents this from becoming Hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Moderate-to-high rep ranges across multiple rounds (T2B, push-ups, swings, hollow rocks, Russian twists) challenge muscular endurance, though rest periods prevent extreme fatigue accumulation.
• Flexibility (6/10): Hollow rocks, T2B, and supine KB press require moderate shoulder and core mobility. Stand-to-plank transitions demand hip and shoulder flexibility without extreme range demands.
• Endurance (5/10): Two distinct segments with moderate cardiovascular demand. The 7-round circuit with 1-minute rest provides recovery, while the EMOM5 maintains steady aerobic work without extreme duration.
• Strength (4/10): Light kettlebell loads (35#) and bodyweight movements emphasize muscular endurance over maximal strength. Push-ups with ascending reps add some strength demand but remain submaximal.
• Speed (4/10): EMOM structure enforces steady pacing with built-in rest. The 7-round circuit allows moderate cycling speed, but transitions and movement complexity prevent high-speed cycling.
• Power (3/10): KB swings provide some explosive hip extension, but most movements (hollow rocks, T2B, Russian twists) are controlled. Limited true power emphasis overall.

Movements

• Push-Up
• General Mobility
• Toes-to-Bar
• American Kettlebell Swing
• Russian Twist
• Hollow Rock

Modality Profile

Movements identified: T2B (Gymnastics), stand to plank push-up to stand (Gymnastics), KB Swing (Weightlifting), hollow rock (Gymnastics), Russian twist (Gymnastics), supine scrap KB press (Weightlifting). Total: 6 unique movements. Gymnastics: 4 movements (T2B, push-up to stand, hollow rock, Russian twist) = 67%. Weightlifting: 2 movements (KB Swing, KB press) = 33%. Rounded to G: 60, W: 40.