EMOMMetconCardioBenchmark40:00
Assault-Con
Every 10 min for 4 Rounds
Monostructural
Gymnastics
Solo
Workout Details
EMOM
40:00
EMOM for 40 Minutes:
Every 10 minutes, complete the following for 4 Rounds:
500 mRow
400 mRun
1609 mAssault Air Bike
20Air Squat
15Push-Up
10Pull-Up
Coaching Tips
Strategy
- 1Pace yourself during the running and rowing segments to avoid fatigue in later movements.
- 2Keep air squats unbroken if possible; focus on maintaining good form and depth.
- 3For push-ups, consider doing them in smaller sets if you start feeling fatigued to maintain pace.
- 4For pull-ups, consider a banded option or use a lower bar for negatives if necessary to sustain volume.
- 5Transition quickly between movements to maximize the EMOM structure.
Safety Considerations
Technical Focus
Ensure proper form during all movements to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 500m Row - 2 min easy
Mobility Work:
- Hip Flexor Stretch - 30 sec each side
- 10-15 Shoulder Dislocates
- Ankle Mobility Stretch - 30 sec each side
Activation Set:
2 rounds- 10 Air Squat(Focus on form.)
- 5-10 Push-Up(Maintain a straight line from head to heels.)
- 5 Pull-Up (Banded or Jumping)
Scaling Options
Intermediate
Reduce row distance and run distance; modify pull-ups.
- 1
row
Reduce to 400m
- 2
run
Reduce to 300m
- 3
assault air bike
Reduce to 800m
- 4
air squat
- 5
push up
Knees down or incline.
- 6
pull up
Banded Pull-ups.
Scaled
Further reduction in distance and modifications for each movement.
- 1
row
Reduce to 200m
- 2
run
Reduce to 200m
- 3
assault air bike
Reduce to 400m
- 4
air squat
Bodyweight or with elevation.
- 5
push up
Wall Push-Ups or incline.
- 6
pull up
Ring Rows.
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