Workout Description

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Max-calorie rowing and box step-overs require muscular endurance to maintain output under fatigue. Wall walks demand shoulder and core stamina. Three rounds of repeated efforts test the ability to sustain intensity across multiple sets.
• Speed (8/10): Max-effort intervals demand rapid movement cycling and quick transitions between stations. The 1-minute work windows require athletes to accelerate quickly and maintain high cadence throughout each interval.
• Endurance (7/10): Three rounds of max-effort intervals with short rest periods demand sustained cardiovascular capacity. The repeated 1-minute efforts with 1-minute recovery create a moderate-to-high aerobic demand throughout the 18-minute workout.
• Power (6/10): Max-calorie rowing and box step-overs require explosive leg drive and power output. Wall walks demand explosive shoulder and core power. The max-effort format encourages explosive cycling rather than steady pacing.
• Flexibility (4/10): Wall walks require shoulder mobility and thoracic extension. Box step-overs demand hip and ankle mobility. Rowing requires basic spinal mobility. Moderate range of motion demands overall.
• Strength (3/10): Moderate dumbbell loads (15-22.5kg) and bodyweight movements don't demand maximal strength. The focus is on muscular endurance rather than heavy load management or peak force production.

Movements

• Wall Walk
• Row
• Dumbbell Box Step Over