Workout Description
Why This Workout Is Hard
This 6-round workout combines moderate-to-high volume with multiple movement types and minimal rest. The ski erg (335 total calories across rounds) demands significant aerobic capacity, while GHD sit-ups (900 reps total) create substantial core fatigue. The 62lb KB swings add grip and leg stress. Only 1:00 rest between rounds prevents meaningful recovery. Average athletes will experience cumulative fatigue across all six rounds, requiring scaling on either volume or load to complete as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of ski erg strokes (115 total) and kettlebell swings (62 total) demand significant muscular endurance across multiple rounds with minimal rest.
- Endurance (7/10): Six rounds of ski erg and kettlebell swings create sustained cardiovascular demand. The 1-minute rest allows partial recovery but insufficient for full restoration between rounds.
- Power (6/10): Kettlebell swings are inherently explosive movements requiring hip drive and power generation. Ski erg demands powerful leg drive. Primary power stimulus in the workout.
- Speed (5/10): Continuous movement with minimal transitions between ski and kettlebell work. Steady pacing required across six rounds, but not a sprint-based stimulus.
- Strength (4/10): 62-pound kettlebell swings require moderate force production. Ski erg is primarily endurance-based. No heavy loading or maximal strength emphasis present.
- Flexibility (3/10): GHD sit-ups demand hip and spinal flexion mobility. Kettlebell swings require hip extension range. Ski erg requires basic shoulder mobility. Moderate demands overall.
Movements
- Ski Erg
- American Kettlebell Swing
- GHD Sit-Up
Modality Profile
Workout contains 6 unique movements: Ski (M), GHD Sit-ups (G), Ski (M - counted once), Kettlebell Swing (W), and Rest (non-movement). Ski appears twice but counted once. Distribution: 2 Monostructural (Ski x2), 1 Gymnastics (GHD), 1 Weightlifting (KB Swing) = M: 50%, G: 33%, W: 17%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Six rounds of ski erg and kettlebell swings create sustained cardiovascular demand. The 1-minute rest allows partial recovery but insufficient for full restoration between rounds. |
| Stamina | 8/10 | High volume of ski erg strokes (115 total) and kettlebell swings (62 total) demand significant muscular endurance across multiple rounds with minimal rest. |
| Strength | 4/10 | 62-pound kettlebell swings require moderate force production. Ski erg is primarily endurance-based. No heavy loading or maximal strength emphasis present. |
| Flexibility | 3/10 | GHD sit-ups demand hip and spinal flexion mobility. Kettlebell swings require hip extension range. Ski erg requires basic shoulder mobility. Moderate demands overall. |
| Power | 6/10 | Kettlebell swings are inherently explosive movements requiring hip drive and power generation. Ski erg demands powerful leg drive. Primary power stimulus in the workout. |
| Speed | 5/10 | Continuous movement with minimal transitions between ski and kettlebell work. Steady pacing required across six rounds, but not a sprint-based stimulus. |
6x100 Ski15 GHD150 Ski20 AKB Swing 62#Rest 1:00