Workout Description

Why This Workout Is Medium

This EMOM structure provides substantial built-in recovery (50 seconds per round). The Concept2 rowing at damper 10 standing is moderately challenging but sustainable. The 40lb wall sit is light and serves as active recovery. Hollow rock holds are skill-based but low intensity. The 7-round format with consistent pacing prevents significant fatigue accumulation. Average athletes can complete as prescribed without scaling, though the standing row position adds a stability demand.

Training Focus

This workout develops the following fitness attributes:

• Stamina (6/10): Repeated rowing intervals and wall sits demand muscular endurance across multiple rounds. The 1:30 work periods test sustained output capacity without full recovery between efforts.
• Power (5/10): Rowing demands explosive leg drive and power output. Hollow rocks require dynamic core engagement. However, wall sits are purely isometric with no explosive component.
• Endurance (4/10): Seven rounds of 1:30 work with 30-second recovery intervals creates moderate cardiovascular demand. The EMOM structure with built-in rest prevents sustained high-intensity aerobic stimulus.
• Speed (4/10): EMOM format with fixed work-rest intervals creates steady pacing rather than sprint cycling. Transitions between movements are minimal but not rapid-fire.
• Strength (3/10): Wall sits with 40# load and hollow rock holds are isometric bodyweight-dominant movements. Minimal strength demand; rowing is power-endurance rather than maximal force production.
• Flexibility (2/10): Rowing, wall sits, and hollow rocks require basic hip and shoulder mobility. No extreme range of motion demands or deep stretching positions required.

Movements

• Wall Sit
• BikeErg
• Hollow Rock

Modality Profile

Workout contains 2 unique movements: C2 Row (Monostructural - cyclical cardio) and Wall Sit with Hollow Rock Hold (Gymnastics - bodyweight movements). 50% M, 50% G.