Workout Description
Why This Workout Is Medium
This workout combines an alternating EMOM 10 (20 DU + 10 burpees vs. 20 DU + 8 DB press at 50#) followed by 5 rounds for quality. The EMOM minutes with burpees and double unders are time-crunched (~45-50 seconds of work), but movements are basic. The 50# DB press is moderate. The 'for quality' finish removes time pressure, letting athletes self-regulate. Cumulative burpee volume (~100 total) is the main taxing factor, keeping this solidly Medium.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Repeated burpees, double unders, and DB pressing across EMOM and quality rounds accumulate significant muscular endurance demands for legs, chest, and shoulders throughout the session.
- Endurance (7/10): The EMOM structure with double unders and burpees creates sustained cardiovascular demand across multiple rounds. Aerobic system is consistently taxed, though not to marathon-level output.
- Speed (6/10): EMOM format forces efficient cycling of double unders and burpees within each minute. Transition speed and movement efficiency directly impact rest time, creating meaningful urgency throughout.
- Power (4/10): Double unders demand explosive calf and wrist engagement, and burpee jump finishes add some power output, but the sustained EMOM pace prioritizes endurance over true explosive power expression.
- Strength (3/10): Incline DB press at 50# offers moderate pressing load, but burpees and double unders are bodyweight or skill-based. No heavy compound lifting makes this primarily muscular endurance work.
- Flexibility (2/10): Burpees require basic hip extension and shoulder positioning. Double unders and incline press need standard range of motion only. No extreme mobility demands throughout this workout.
Movements
- Dumbbell Press
- Burpee
- Incline Dumbbell Bench Press
- Double-Under
Modality Profile
4 total movements split evenly between two modalities. Gymnastics (2): Double-Under (bodyweight jump rope skill), Burpee (bodyweight movement). Weightlifting (2): Incline Dumbbell Bench Press and Dumbbell Press (both use external load/dumbbells). No monostructural movements present. 2/4 = 50% each.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | The EMOM structure with double unders and burpees creates sustained cardiovascular demand across multiple rounds. Aerobic system is consistently taxed, though not to marathon-level output. |
| Stamina | 8/10 | Repeated burpees, double unders, and DB pressing across EMOM and quality rounds accumulate significant muscular endurance demands for legs, chest, and shoulders throughout the session. |
| Strength | 3/10 | Incline DB press at 50# offers moderate pressing load, but burpees and double unders are bodyweight or skill-based. No heavy compound lifting makes this primarily muscular endurance work. |
| Flexibility | 2/10 | Burpees require basic hip extension and shoulder positioning. Double unders and incline press need standard range of motion only. No extreme mobility demands throughout this workout. |
| Power | 4/10 | Double unders demand explosive calf and wrist engagement, and burpee jump finishes add some power output, but the sustained EMOM pace prioritizes endurance over true explosive power expression. |
| Speed | 6/10 | EMOM format forces efficient cycling of double unders and burpees within each minute. Transition speed and movement efficiency directly impact rest time, creating meaningful urgency throughout. |
EMOM100: 20 double unders, 10 burpees1: 20 double unders, 8 Incline DB press 50#5 rounds for quality:10 Burpees8 DB press 50#