Workout Description
Why This Workout Is Medium
This is a technical strength-focused workout with moderate volume and light-moderate loads. The 135lb bench press (5x3 reps) is manageable, and the EMOM structure provides substantial rest between sets. Lateral raises and L-sits are low-load accessory work. Band twists are minimal stimulus. The main limiting factor is shoulder endurance and stability, not fatigue accumulation. Average athletes can complete as prescribed without significant scaling, though the descent tempo on bench requires control.
Training Focus
This workout develops the following fitness attributes:
- Strength (7/10): Bench press at 135 lbs for 10 reps per minute tests moderate strength. L-sit holds and band twists demand core strength. Not maximal effort but meaningful load and bodyweight resistance.
- Stamina (6/10): Moderate muscular endurance through multiple sets of bench press, lateral raises, and L-sit holds. EMOM format with accumulating reps and band twists creates sustained muscular output without extreme volume.
- Speed (5/10): EMOM structure enforces consistent pacing and quick transitions between movements. Must complete prescribed reps within time windows, creating moderate cycling demand without sprint intensity.
- Flexibility (4/10): L-sit holds require hip and shoulder mobility. Lateral raises demand shoulder range of motion. Band twists involve spinal rotation. Moderate mobility demands without extreme ranges required.
- Endurance (3/10): Limited cardiovascular demand. EMOM structure with prescribed rest intervals prevents sustained aerobic challenge. Brief warm-up and isolated arm work don't stress the aerobic system significantly.
- Power (2/10): Minimal explosive demand. Bench press emphasizes controlled descent and strength. L-sits and band twists are isometric or slow movements. No ballistic or plyometric components present.
Movements
- Air Bike
- L-Sit
- Dead Hang
- Bench Press
- Dumbbell Lateral Raise
- Band Torso Rotation
- Pull-Up
Modality Profile
Workout contains 5 unique movements: Bench Press (W), L-sit (G), Lateral Raise (W), Band Twist (G), and AA Arms (G). Weightlifting: 2 movements (40%), Gymnastics: 3 movements (60%). Rounded to nearest 10%: G=40, W=60.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 3/10 | Limited cardiovascular demand. EMOM structure with prescribed rest intervals prevents sustained aerobic challenge. Brief warm-up and isolated arm work don't stress the aerobic system significantly. |
| Stamina | 6/10 | Moderate muscular endurance through multiple sets of bench press, lateral raises, and L-sit holds. EMOM format with accumulating reps and band twists creates sustained muscular output without extreme volume. |
| Strength | 7/10 | Bench press at 135 lbs for 10 reps per minute tests moderate strength. L-sit holds and band twists demand core strength. Not maximal effort but meaningful load and bodyweight resistance. |
| Flexibility | 4/10 | L-sit holds require hip and shoulder mobility. Lateral raises demand shoulder range of motion. Band twists involve spinal rotation. Moderate mobility demands without extreme ranges required. |
| Power | 2/10 | Minimal explosive demand. Bench press emphasizes controlled descent and strength. L-sits and band twists are isometric or slow movements. No ballistic or plyometric components present. |
| Speed | 5/10 | EMOM structure enforces consistent pacing and quick transitions between movements. Must complete prescribed reps within time windows, creating moderate cycling demand without sprint intensity. |
5:00 warm upAA arms only :60/:60 x1:40/:20 x2:30/:30 x3:20/:10 x 4Bench press EMOM 71 35 x10Superset:5x3x :15 descent + hang remaining time after descent 20x lateral raise 10# each armL-sit EMOM4:15/:15/:20/:20Band twist50/50