Workout Description
Why This Workout Is Medium
This workout mixes cardio warm-up (20 min total), moderate-rep strength work (25 reps, 35-50 lbs), and accessory isolation with built-in rest. The 25-rep complex is fatiguing but light-loaded; bar hangs and overhead holds provide recovery windows. No heavy loads, high skill demands, or continuous intensity. Average athlete completes as prescribed with manageable fatigue accumulation.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Multiple rep ranges (25 push-ups, 10 rows, 10 deadlifts, 10 curls, 40 bar hangs, 10 overhead holds) create moderate muscular endurance demand across upper body and grip.
- Endurance (6/10): Two 10-minute cardio blocks (elliptical and bike) provide moderate cardiovascular demand, though interrupted by strength work. Sustained aerobic effort is present but not the primary focus.
- Strength (5/10): Moderate loads (35-50 lbs) with multi-joint movements (deadlifts, rows, overhead holds) provide strength stimulus, but not maximal effort or heavy loading.
- Flexibility (4/10): Overhead holds and rows require moderate shoulder mobility. Deadlifts and curls demand basic hip and elbow range of motion. Stretch component adds minor mobility work.
- Speed (4/10): Steady pacing throughout with minimal rest between movements. Transitions between exercises are quick, but overall intensity is moderate rather than sprint-based.
- Power (2/10): Primarily slow, controlled movements with no explosive demands. Single arm rows and deadlifts are strength-focused, not power-focused.
Movements
- Push-Up
- General Mobility
- Dead Hang
- Dumbbell Curl
- Dumbbell Deadlift
- Single-Arm Bent-Over Row
- Barbell Curl
- BikeErg
- Cable Triceps Extension
Modality Profile
10 total movements: Elliptical (M), Push-Up (G), Single-Arm Bent-Over Row (W), Deadlift (W), Barbell Curl (W), BikeErg (M), Dead Hang (G), Shoulder Press (W), Cable Triceps Extension (W), Ez Bar Curl (W). Distribution: 2 Gymnastics (20%), 2 Monostructural (20%), 6 Weightlifting (60%).
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Two 10-minute cardio blocks (elliptical and bike) provide moderate cardiovascular demand, though interrupted by strength work. Sustained aerobic effort is present but not the primary focus. |
| Stamina | 7/10 | Multiple rep ranges (25 push-ups, 10 rows, 10 deadlifts, 10 curls, 40 bar hangs, 10 overhead holds) create moderate muscular endurance demand across upper body and grip. |
| Strength | 5/10 | Moderate loads (35-50 lbs) with multi-joint movements (deadlifts, rows, overhead holds) provide strength stimulus, but not maximal effort or heavy loading. |
| Flexibility | 4/10 | Overhead holds and rows require moderate shoulder mobility. Deadlifts and curls demand basic hip and elbow range of motion. Stretch component adds minor mobility work. |
| Power | 2/10 | Primarily slow, controlled movements with no explosive demands. Single arm rows and deadlifts are strength-focused, not power-focused. |
| Speed | 4/10 | Steady pacing throughout with minimal rest between movements. Transitions between exercises are quick, but overall intensity is moderate rather than sprint-based. |
10 minute elliptical 25 push-up to Single Arm Row to deadlift to curl 35#10 minute bike 5x:40 bar hang3x10/10 overhead hold + curl 50/35#SS x4:10/10Cable tricep extension 10+:10 hold ez bar curl 45#Stretch