Workout Description
EMOM301: 5 Burpee 10 HRPU2: :40 curl hold3: 5 Burpee 15 Dips4: :40 row hold5: 5 Burpee 10 banded push-up 6: :40 plank hold
Why This Workout Is Hard
This EMOM30 presents a significant challenge due to its duration and the cumulative bodyweight pushing volume. The combination of 75 total burpees, 50 HRPU, and particularly 75 dips spread across five cycles will lead to considerable upper body and shoulder fatigue. Moreover, the 40-second isometric holds provide minimal recovery, ensuring consistent tension. Many average athletes will find maintaining the rep scheme and hold duration difficult through all 30 minutes without scaling, pushing this into the Hard category.
Movements
- Burpee
- Dumbbell Curl
- Dip
- Plank
- Hand Release Push-Up
- Row
Modality Profile
Gymnastics (G): Burpee, Hand Release Push-Up, Dip, Banded Push Up, Plank (5 movements). Monostructural (M): Row (1 movement). Weightlifting (W): Dumbbell Curl (1 movement). Total: 7 movements. Raw percentages: G=71.4%, M=14.3%, W=14.3%. Rounded to nearest 10%: G=70%, M=10%, W=10%. Adjusted to sum to 100% by adding the difference to the largest category (G).
