Workout Description

Why This Workout Is Very Hard

A long 20-minute AMRAP with heavy strict pressing (2x50/35 lb) and a stout 100/75 lb sandbag lunge makes this a muscular-endurance grinder with real strength demands. The row adds sustained aerobic work, while step-ups and lunges accumulate significant single-leg volume. Heavy loads, low-skill but taxing movements, and duration push this to very hard.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pressing, lunges, and step-ups accumulate quickly, requiring sustained local muscular endurance in shoulders, hips, and legs across many sets.
• Endurance (7/10): Twenty minutes of continuous work with a rowing piece each round demands steady aerobic output and breathing control while managing transitions under fatigue.
• Strength (6/10): Heavy dumbbell strict pressing and a 100/75 lb sandbag require notable baseline strength, especially for repeated sets under fatigue.
• Speed (4/10): Moderate cadence with intentional pacing; only brief opportunities for faster cycling on step-ups and lunges once technique is set.
• Flexibility (3/10): Standard ranges: overhead lockout, hip and knee flexion for lunges and step-ups. Adequate shoulder and ankle mobility helps but demands aren’t extreme.
• Power (3/10): No explosive lifts; movements are controlled and grindy. Power output is steady rather than ballistic or sprint-based.

Movements

• Sandbag Lunge
• Dumbbell Shoulder Press
• Row
• Box Step-Up

Scaling Options

Scale to: 2x35/20 lb Dumbbell Shoulder Press, 60/40 lb sandbag, 15/12 calorie Row & 20/16 in box • Or change press to Push Press at Rx loads • Or reduce lunge reps to 16 alternating and step-ups to 16

Scaling Explanation

These options keep the time-domain and flow while adjusting the primary limiter (strict pressing load), odd-object challenge, and total single-leg volume for sustainable, quality movement.

Intended Stimulus

Steady, repeatable rounds with controlled breathing on the rower and deliberate sets on the strict press. Legs should burn but keep moving on lunges and step-ups. You should never redline; instead, chip away with minimal rest, protecting strict press quality. Aim for consistent round times with small, planned breaks to avoid shoulder blow-up.

Coach Insight

Pace the row at a sustainable damper/pace so you arrive at the press ready to work. Keep transitions tight. Big tip: Break the dumbbell presses early (e.g., 6/4 or 5/5) with strict standards to preserve shoulders and keep moving. Avoid holding the sandbag too long between reps—breathe, re-brace, and step. Don’t rush step-ups; full foot on the box and stand tall each rep.

Benchmark Notes

Score total reps (count calories as reps). One full round equals 70 reps. Beginners aim for 100–180 reps (≈1.5–2.5 rounds). Intermediate athletes hit 210–280 (≈3–4 rounds). Advanced push 320+ (≈4.5+ rounds). Use these ranges to choose loads that allow steady movement with minimal long breaks.

Modality Profile

The row is the only monostructural element and occupies roughly a quarter to a third of each round. The remaining work is externally loaded: dumbbells, a sandbag, and box step-ups, making weightlifting the dominant modality. There are no pure bodyweight gymnastics movements.

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