Calvin
Workout Description
12-Minute EMOM (Every Minute on the Minute)
Minute 1: 10 Goblet Squats
Minute 2: 10 Push-Ups
Minute 3: 30-Second Plank
Score: Total quality rounds completed
(1 full round = all 3 minutes completed with proper standards)
Cycle: Post-Season
Purpose: Reinforce consistency, breathing control, and posture under repeatable effort.
Calvin appears in the post-season to help athletes reestablish rhythm and aerobic control through simple, repeatable movements. The goal is steady execution, not intensity spikes.
Key Form Expectations
Goblet Squat
Feet remain flat throughout the movement.
Chest stays tall; no collapsing forward.
Hips descend below parallel where mobility allows.
Smooth, controlled tempo — no bouncing.
Push-Up
Body stays in a straight line from shoulders to heels.
Chest makes contact with the ground (unless scaled).
Full lockout at the top of each rep.
No sagging hips or piking.
Plank
Neutral spine with ribs down.
Glutes and core engaged.
No excessive shifting or sagging.
Breathe calmly through the hold.
Key Performance Indicators for Advancement
An athlete is ready to advance when they can:
Complete all minutes without rushing or panicking
Maintain posture and control across all movements
Finish at least one round beyond current level target
Demonstrate controlled breathing throughout the EMOM
Recovery expectation:
Foundation/Development: steady breathing within ~2–3 minutes
Performance/Proficient: rapid breathing recovery
Athlete Debrief (Journal Reflection)
After completing Calvin, athletes must complete a Plus–Minus–Improve entry in their training journal.
PLUS (+)
Which movement stayed the most consistent across rounds?
Where did your breathing stay calm and controlled?
MINUS (–)
Which minute felt rushed or uncomfortable?
Where did posture or pacing start to slip?
IMPROVE (→)
One pacing or breathing adjustment for next time
One movement you’ll focus on executing more cleanly
Consistency is the skill. Calm execution wins this workout.
Created with ©systeme.io