Workout Description
Why This Workout Is Very Hard
This workout combines high skill demands (25 muscle-ups), significant volume (55 pushups, 45 ring rows, 35 decline bench), and moderate loading (135# bench). The E3MOM structure forces a relentless pace—athletes must complete 10 cal bike, 10 cal row, and 200m run every 3 minutes while managing upper body fatigue. The muscle-ups appear when grip and shoulders are already compromised. Most average athletes will struggle with pacing and muscle-up consistency under accumulated fatigue.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume upper body work (55 pushups, 45 ring rows, 35 decline bench, 25 muscle ups) combined with repeated cardio intervals tests muscular endurance significantly.
- Endurance (7/10): E3MOM structure with 10 cal bike, 10 cal row, and 200m run provides sustained cardiovascular demand across multiple rounds, building aerobic capacity throughout the workout.
- Speed (7/10): E3MOM format demands quick transitions between movements and efficient pacing within three-minute windows to complete all work before repeating.
- Strength (6/10): Decline bench press at 135# and muscle ups demand moderate strength, though the high rep ranges and fatigue state limit maximal strength expression.
- Power (6/10): Muscle ups and explosive pushups require power generation, though fatigue accumulation reduces explosive capacity as workout progresses.
- Flexibility (5/10): Ring rows and muscle ups require shoulder mobility and thoracic extension; decline bench demands chest and shoulder flexibility at moderate intensity levels.
Movements
- Ring Row
- Air Bike
- Push-Up
- General Mobility
- Run
- Muscle-Up
- Row
Modality Profile
Gymnastics movements: pushups, ring rows, decline bench press (bodyweight-based pressing), muscle ups, band work (7 movements). Monostructural: bike, row, run (3 movements). Weightlifting: champagne press with external load (1 movement). Total 11 unique movements: G=7/11≈64%→50%, M=3/11≈27%→30%, W=1/11≈9%→20%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | E3MOM structure with 10 cal bike, 10 cal row, and 200m run provides sustained cardiovascular demand across multiple rounds, building aerobic capacity throughout the workout. |
| Stamina | 8/10 | High volume upper body work (55 pushups, 45 ring rows, 35 decline bench, 25 muscle ups) combined with repeated cardio intervals tests muscular endurance significantly. |
| Strength | 6/10 | Decline bench press at 135# and muscle ups demand moderate strength, though the high rep ranges and fatigue state limit maximal strength expression. |
| Flexibility | 5/10 | Ring rows and muscle ups require shoulder mobility and thoracic extension; decline bench demands chest and shoulder flexibility at moderate intensity levels. |
| Power | 6/10 | Muscle ups and explosive pushups require power generation, though fatigue accumulation reduces explosive capacity as workout progresses. |
| Speed | 7/10 | E3MOM format demands quick transitions between movements and efficient pacing within three-minute windows to complete all work before repeating. |
For time:55 pushups 45 ring rows35 decline bench press 135#25 muscle ups *E3MOM, including 0:00, 10 cal bike, 10 cal row, 200 meter run. (Whatever order, but must do each before repeating one)3x10 champagne press 50/50#Band work