EMOMMetconBenchmark40:00
Assault-Con
Monostructural
Gymnastics
Solo
Workout Details
EMOM
40:00
EMOM for 40 Minutes:
Every 10 Minutes:
500 mRow
400 mRun
1609 mAssault Air Bike
20Air Squat
15Push-Up
10Pull-Up
Coaching Tips
Strategy
- 1Maintain a steady pace on the Row and Run to avoid burning out before the Assault Bike.
- 2Focus on unbroken sets for Air Squats and Push-Ups as fatigue builds over 40 minutes.
- 3Consider breaking down Pull-Ups into smaller sets if needed to maintain form and avoid excessive fatigue.
- 4Transition quickly between movements to maximize your working time within each 10-minute segment.
- 5Use the first segment as a guide to adjust your pace for the remaining segments.
Safety Considerations
Technical Focus
Ensure proper form during Pull-Ups to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 2 min easy pace Row
Mobility Work:
- 10 each side Hip Openers
- 10 Shoulder Dislocates
- 10 each side Wrist Stretches
Activation Set:
2 rounds- 10-15 Air Squats(Focus on form.)
- 5-10 Push-Ups(Maintain a strong core.)
- 3-5 Pull-Ups (or assisted)(Use bands if needed.)
Scaling Options
Intermediate
Reduce distances and reps to suit capability.
- 1
row
Reduce to 400m
- 2
run
Reduce to 300m
- 3
assault air bike
Reduce to 800m
- 4
air squat
- 5
push up
Kneeling Push-Ups
- 6
pull up
Banded Pull-Ups
Scaled
Greater reductions for accessibility.
- 1
row
Reduce to 300m
- 2
run
Reduce to 200m
- 3
assault air bike
Reduce to 600m
- 4
air squat
- 5
push up
Kneeling Push-Ups
- 6
pull up
Ring Rows