Workout Description
Why This Workout Is Medium
This workout combines moderate volume with light-moderate loads and built-in recovery. Three rounds of 500m rows (aerobic base), 100m sled carries at 125# (manageable load), and 15 T2B (moderate skill) create fatigue but are spaced with natural breaks. The L-sit holds and skin-the-cat add skill work but occur fresh. Total time ~20-25 minutes. Average athletes complete as prescribed with some scaling possible on gymnastics. No single element is maximal; the combination is challenging but not overwhelming.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Three 500-meter rows demand sustained cardiovascular output. The moderate volume and rest between rounds prevents pure marathon stimulus but maintains aerobic demand throughout.
- Stamina (6/10): Moderate rep ranges across multiple movements: 15 T2B, 3x:25 L-sit, and 2 skin-the-cats create muscular endurance demand without extreme volume accumulation.
- Flexibility (6/10): L-sit holds and skin-the-cats demand significant shoulder and hip mobility. T2B requires core flexibility. Moderate-to-high mobility demands throughout.
- Strength (4/10): 125# sandbag carry provides moderate load, but primary movements emphasize bodyweight and relative strength rather than maximal force production.
- Speed (4/10): Structured rounds with defined movements allow steady pacing. No sprint cycling required; transitions are deliberate rather than rapid.
- Power (3/10): Rowing and carries are primarily strength-endurance movements. T2B and skin-the-cats have minimal explosive demand; mostly controlled, sustained effort.
Movements
- Sandbag Carry
- L-Sit
- Toes-to-Bar
- Weighted Punches
- Skin-the-Cat
- Row
Modality Profile
5 unique movements identified: Row (M), Sandbag Carry 125# (W), Toes-to-Bar (G), L-sit (G), Skin the Cat (G), Boxing (G). Gymnastics dominates with 4 bodyweight movements (50%), Weightlifting has 1 weighted carry (20%), Monostructural has 1 cardio movement (20%). Rounded to nearest 10%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Three 500-meter rows demand sustained cardiovascular output. The moderate volume and rest between rounds prevents pure marathon stimulus but maintains aerobic demand throughout. |
| Stamina | 6/10 | Moderate rep ranges across multiple movements: 15 T2B, 3x:25 L-sit, and 2 skin-the-cats create muscular endurance demand without extreme volume accumulation. |
| Strength | 4/10 | 125# sandbag carry provides moderate load, but primary movements emphasize bodyweight and relative strength rather than maximal force production. |
| Flexibility | 6/10 | L-sit holds and skin-the-cats demand significant shoulder and hip mobility. T2B requires core flexibility. Moderate-to-high mobility demands throughout. |
| Power | 3/10 | Rowing and carries are primarily strength-endurance movements. T2B and skin-the-cats have minimal explosive demand; mostly controlled, sustained effort. |
| Speed | 4/10 | Structured rounds with defined movements allow steady pacing. No sprint cycling required; transitions are deliberate rather than rapid. |
3x500 meter row100 meter SB carry 125#15 T2B3x :25 L-sit3x2 skin the catBoxing cool down