EMOMAdvanced~23 min
Ides of March
Partner
Every minute on the minute for 5 minutes:
10bench presses (185/95 lb)
Rest 1 minute
Every minute on the minute for 5 minutes:
10front squats (185/95 lb)
Rest 1 minute
Every minute on the minute for 5 minutes:
10pull-ups
Rest 1 minute
Every minute on the minute for 5 minutes:
10-calorieair bike
Time Cap: 23 min
Equipment
BarbellPull-Up BarAir BikeBench
Workout Details
- Stimulus
- Assault Fitness EMOM benchmark structured as 4 rotating single-movement blocks, each running 5 minutes with 1 minute rest between parts. The bench press and front squat at 185/95 lb demand near-maximal effort — completing 10 reps per minute for 5 consecutive minutes is a true strength-endurance test. Pull-ups provide upper-body pulling contrast, and the 10-calorie air bike sprint closes the workout.
- Score Type
- Pass Fail
- Rep Scheme
- Complex