Workout Description
Emom:1: row full minute 2: 12 GHD sit up
Why This Workout Is Medium
The full-minute row provides no rest in odd minutes, creating sustained cardiovascular demand, while 12 GHD sit-ups typically finish in 20-25 seconds, leaving meaningful rest before the next row. However, both movements heavily tax the core and posterior chain, creating fatigue interference over time. GHD sit-ups are the X-factor — notorious for excessive DOMS at volume — but the alternating structure prevents either movement from becoming truly crippling.
Training Focus
This workout develops the following fitness attributes:
- Endurance (6/10): Rowing for a full minute every other minute provides a sustained aerobic stimulus. The alternating EMOM structure keeps heart rate elevated throughout, creating a solid cardiovascular endurance demand over time.
- Stamina (6/10): Sustained rowing demands muscular endurance from legs, back, and arms. GHD sit-ups accumulate volume targeting hip flexors and core, creating meaningful muscular stamina stress across multiple rounds.
- Flexibility (5/10): GHD sit-ups require notable hip flexor length and lumbar mobility to safely extend over the pad. This is a moderate mobility demand that can expose limitations in spinal and hip flexibility.
- Speed (4/10): The EMOM format requires efficient pacing to complete 12 GHD sit-ups with some rest, but rowing occupies the full minute with no rest target, making pure speed a secondary concern.
- Power (3/10): The rowing drive phase involves some power expression, but sustained one-minute rows shift the stimulus toward aerobic output. GHD sit-ups add minimal explosive demand, keeping power scores moderate-low.
- Strength (2/10): No external loading involved. Both rowing and GHD sit-ups rely on relative bodyweight and machine resistance, demanding little in terms of maximal force production or heavy strength stimulus.
Movements
- GHD Sit-Up
- Row
Modality Profile
Two movements across two modalities: GHD Sit-Up is Gymnastics (bodyweight core movement), and Row is Monostructural (cyclical cardio). Split evenly at 50/50.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Rowing for a full minute every other minute provides a sustained aerobic stimulus. The alternating EMOM structure keeps heart rate elevated throughout, creating a solid cardiovascular endurance demand over time. |
| Stamina | 6/10 | Sustained rowing demands muscular endurance from legs, back, and arms. GHD sit-ups accumulate volume targeting hip flexors and core, creating meaningful muscular stamina stress across multiple rounds. |
| Strength | 2/10 | No external loading involved. Both rowing and GHD sit-ups rely on relative bodyweight and machine resistance, demanding little in terms of maximal force production or heavy strength stimulus. |
| Flexibility | 5/10 | GHD sit-ups require notable hip flexor length and lumbar mobility to safely extend over the pad. This is a moderate mobility demand that can expose limitations in spinal and hip flexibility. |
| Power | 3/10 | The rowing drive phase involves some power expression, but sustained one-minute rows shift the stimulus toward aerobic output. GHD sit-ups add minimal explosive demand, keeping power scores moderate-low. |
| Speed | 4/10 | The EMOM format requires efficient pacing to complete 12 GHD sit-ups with some rest, but rowing occupies the full minute with no rest target, making pure speed a secondary concern. |
Emom:1: row full minute 2: 12 GHD sit up
Difficulty:
Medium
Modality:
G
M
Your Scores: