Workout Description
Why This Workout Is Medium
This is a structured arm-focused accessory workout with built-in recovery. The 2-minute rounds with 2-minute rest provide adequate recovery between sets, preventing severe fatigue accumulation. Light-to-moderate loads (45-65 lbs) on isolation movements don't create metabolic demand. The max push-ups add variability but occur fresh each round. The 10-minute elliptical bookends provide warm-up/cool-down. Average athletes complete as prescribed without significant scaling needed.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): 20 minutes of elliptical bookends combined with 10 minutes of moderate-intensity circuit work creates sustained cardiovascular demand. The elliptical maintains aerobic capacity throughout the session.
- Stamina (6/10): Five rounds of upper body pressing and arm work with moderate rep ranges (10-20 reps per movement) tests muscular endurance. Max push-ups add variable volume demand across rounds.
- Speed (5/10): Two-minute rounds with structured rest periods create moderate pacing demands. Not a sprint format, but transitions between movements and maintaining round pace matter for performance.
- Strength (4/10): Moderate loads (45-65 lbs) with moderate rep ranges don't challenge maximal strength. Focus is on muscular endurance rather than heavy force production or near-max efforts.
- Flexibility (3/10): Basic shoulder and elbow mobility required for pressing movements and elliptical use. No extreme range of motion demands or deep stretching positions emphasized.
- Power (2/10): Minimal explosive demand. Movements are controlled tempo with moderate loads. Max push-ups provide slight power element but overall workout emphasizes steady muscular output.
Movements
- Push-Up
- General Mobility
- Dumbbell Tricep Extension
- Barbell Curl
Modality Profile
6 movements total: Elliptical (M), Barbell Curl (W), Banded Tricep Extension (W), Decline Dumbbell Bench Press (W), Push-Up (G), Stretch (neutral/excluded). Excluding stretch as a non-workout movement: 1 Gymnastics, 1 Monostructural, 3 Weightlifting = G: 17%, M: 17%, W: 66%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 20 minutes of elliptical bookends combined with 10 minutes of moderate-intensity circuit work creates sustained cardiovascular demand. The elliptical maintains aerobic capacity throughout the session. |
| Stamina | 6/10 | Five rounds of upper body pressing and arm work with moderate rep ranges (10-20 reps per movement) tests muscular endurance. Max push-ups add variable volume demand across rounds. |
| Strength | 4/10 | Moderate loads (45-65 lbs) with moderate rep ranges don't challenge maximal strength. Focus is on muscular endurance rather than heavy force production or near-max efforts. |
| Flexibility | 3/10 | Basic shoulder and elbow mobility required for pressing movements and elliptical use. No extreme range of motion demands or deep stretching positions emphasized. |
| Power | 2/10 | Minimal explosive demand. Movements are controlled tempo with moderate loads. Max push-ups provide slight power element but overall workout emphasizes steady muscular output. |
| Speed | 5/10 | Two-minute rounds with structured rest periods create moderate pacing demands. Not a sprint format, but transitions between movements and maintaining round pace matter for performance. |
10 minute elliptical 5 rounds:In 2:00;20 curl 45# ez bar15 triceps extensions 35#10 Decline DB Bench 65#Max push-up Rest 2:0010 minute elliptical Stretch