Workout Description

Why This Workout Is Medium

10 burpees per minute takes an average athlete roughly 25–35 seconds, leaving meaningful rest each round. However, the forced EMOM pace removes pacing freedom, and 100 total burpees accumulate real cardiovascular and muscular fatigue — especially in the final 3–4 rounds when rest windows shrink. No skill barrier and no loading keeps it accessible, but the cumulative demand pushes this solidly into Medium territory.

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): Ten minutes of repeated burpee sets creates sustained cardiovascular demand. The EMOM format provides brief recovery, but the cumulative metabolic stress keeps heart rate elevated throughout the workout.
• Stamina (7/10): One hundred total burpees taxes full-body muscular endurance significantly. Repeated push-up, squat, and jump patterns accumulate fatigue across chest, legs, and shoulders over the duration.
• Speed (6/10): The EMOM structure rewards faster cycling — completing 10 burpees quickly earns more rest before the next minute begins. Efficient transitions and movement rhythm are key performance factors here.
• Flexibility (3/10): Burpees require moderate hip flexor openness, thoracic extension, and ankle mobility for the squat-to-plank transition. Nothing extreme, but consistent movement patterns reinforce basic functional range of motion.
• Power (3/10): The jump-up finish of each burpee has a modest explosive component, but the high-rep EMOM format reduces true power expression. Fatigue further blunts explosiveness as the workout progresses.
• Strength (1/10): Burpees are entirely bodyweight with no external loading. Minimal maximal strength demand; the movement is far more about endurance and movement efficiency than force production.

Movements

• Burpee

Modality Profile

Burpee is a bodyweight gymnastic movement. With only one movement and it falls entirely under Gymnastics, the profile is 100% Gymnastics.