Workout Description
Why This Workout Is Medium
The eccentric squats (55-75%) create moderate leg fatigue but aren't maximal. The E2MOM24 metcon cycles 400m Row + Max DUs, 200m Run + Max DUs, 2-min Rest — the built-in rest every 6 minutes prevents true fatigue accumulation. However, the 400m row nearly consumes the full 2-minute window, leaving minimal time for DUs, so the scoring mechanic creates frustration more than physiological overload. Leg interference from squats into rowing and running is the primary challenge.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Repeated 400m rows and 200m runs in tight 2-minute intervals over 24 minutes build meaningful cardiovascular demand. Built-in 2-minute rest periods moderate pure aerobic load but sustained interval output is significant.
- Stamina (6/10): Back squat volume across 10-8-6-4-2 combined with rowing, running, and max DU efforts taxes muscular endurance across multiple groups. Shoulder and calf stamina for DUs after cardio work is a real challenge.
- Flexibility (6/10): Warm-up deliberately targets hip mobility with lizard stretch walks and 8-count inch-worms. Back squats demand sustained hip and ankle range of motion, making mobility a notable programmed priority throughout this session.
- Speed (6/10): E2MOM format demands fast transitions from rowing or running directly into max DU efforts. Athletes must cycle DUs quickly within remaining time windows to maximize score, rewarding efficient movement and fast rope cycling.
- Strength (5/10): Three-second eccentric back squats at 55–75% 1RM develop controlled strength and time-under-tension stimulus. Not maximal loading, but the tempo prescription adds meaningful mechanical stress across moderate loads.
- Power (3/10): Double unders require rhythmic explosive jumping and quick wrist turnover. However, the tempo back squats suppress explosive expression, and the metcon is aerobically paced rather than purely power-driven.
Movements
- Back Squat
- Run
- Inchworm
- Row
- Band Torso Rotation
- Double-Under
- Lizard Crawl
Modality Profile
7 total movements: Gymnastics (3) = Lizard Crawl (bodyweight locomotion), Inchworm (bodyweight), Double-Under (jump rope coordination); Monostructural (2) = Row, Run; Weightlifting (2) = Band Torso Rotation (external resistance), Back Squat (barbell). Ratios: G=3/7≈43%→40%, M=2/7≈29%→30%, W=2/7≈29%→30%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Repeated 400m rows and 200m runs in tight 2-minute intervals over 24 minutes build meaningful cardiovascular demand. Built-in 2-minute rest periods moderate pure aerobic load but sustained interval output is significant. |
| Stamina | 6/10 | Back squat volume across 10-8-6-4-2 combined with rowing, running, and max DU efforts taxes muscular endurance across multiple groups. Shoulder and calf stamina for DUs after cardio work is a real challenge. |
| Strength | 5/10 | Three-second eccentric back squats at 55–75% 1RM develop controlled strength and time-under-tension stimulus. Not maximal loading, but the tempo prescription adds meaningful mechanical stress across moderate loads. |
| Flexibility | 6/10 | Warm-up deliberately targets hip mobility with lizard stretch walks and 8-count inch-worms. Back squats demand sustained hip and ankle range of motion, making mobility a notable programmed priority throughout this session. |
| Power | 3/10 | Double unders require rhythmic explosive jumping and quick wrist turnover. However, the tempo back squats suppress explosive expression, and the metcon is aerobically paced rather than purely power-driven. |
| Speed | 6/10 | E2MOM format demands fast transitions from rowing or running directly into max DU efforts. Athletes must cycle DUs quickly within remaining time windows to maximize score, rewarding efficient movement and fast rope cycling. |
Warm Up SOP plus: 20 Lizard Stretch Walk 20 Plate twists (each side) 20 8-count inch-worm x2Strength /Skill:10-8-6-4-2 3 Second Eccentric Back Squat 55,60,65,70,75% 1RM Metabolic Conditioning: E2MOM24 0: 400 Meter Row, Max DUs 2: 200 Meter Run, Max DUs 4: Rest 2 Minutes Score = Reps (Double Unders)