Workout Description
Why This Workout Is Medium
This is a multi-part workout with built-in recovery. Part A is mobility prep. Part B combines rowing and light sandbag deadlifts (100#) in descending intervals with adequate rest between efforts. Part C is strength-focused with controlled tempos and manageable volume. Part D is a short kettlebell swing finisher. The loads are light-moderate, movements are fundamental, and the structure prevents excessive fatigue accumulation. Average athletes complete as prescribed without significant scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of sandbag deadlifts, kettlebell swings, and hip thrusts challenge muscular endurance. The 75 kettlebell swings for time and multiple rep schemes demand sustained muscular output.
- Endurance (7/10): Multiple rowing intervals and kettlebell swings create sustained cardiovascular demand. The 3-2-1 descending format with short rest periods maintains elevated heart rate throughout the workout.
- Strength (6/10): Moderate loads across sandbag deadlifts (100#), kettlebell swings (62#), and hip thrusts (115#) with pauses. Not maximal effort, but sufficient load to stress strength alongside endurance.
- Speed (6/10): The 'for time' format on kettlebell swings demands quick cycling. Descending rep schemes in section B encourage faster pacing as reps decrease. Minimal rest between movements increases transition demands.
- Power (5/10): Kettlebell swings are inherently explosive movements. Hip thrusts with pauses reduce power demand. Mix of explosive (swings) and strength-endurance (deadlifts, thrusts) creates moderate power stimulus.
- Flexibility (4/10): Hip thrusts with pauses and sandbag deadlifts require moderate hip and hamstring mobility. Banded marching and kettlebell swings demand basic hip and shoulder range of motion.
Movements
- Barbell Hip Thrust
- American Kettlebell Swing
- Sandbag Deadlift
- Row
- Single-Leg Romanian Deadlift
Modality Profile
Workout contains 10 unique movements: Banded March (G), Row (M), Sandbag Deadlift (W), Hip Thrust (W), Single-Leg KB Deadlift (W), and American KB Swing (W). Distribution: 1 Gymnastics movement (10%), 1 Monostructural movement (10%), and 8 Weightlifting movements (80%). Adjusted to 10/30/60 to account for movement volume and time allocation across sections.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Multiple rowing intervals and kettlebell swings create sustained cardiovascular demand. The 3-2-1 descending format with short rest periods maintains elevated heart rate throughout the workout. |
| Stamina | 8/10 | High volume of sandbag deadlifts, kettlebell swings, and hip thrusts challenge muscular endurance. The 75 kettlebell swings for time and multiple rep schemes demand sustained muscular output. |
| Strength | 6/10 | Moderate loads across sandbag deadlifts (100#), kettlebell swings (62#), and hip thrusts (115#) with pauses. Not maximal effort, but sufficient load to stress strength alongside endurance. |
| Flexibility | 4/10 | Hip thrusts with pauses and sandbag deadlifts require moderate hip and hamstring mobility. Banded marching and kettlebell swings demand basic hip and shoulder range of motion. |
| Power | 5/10 | Kettlebell swings are inherently explosive movements. Hip thrusts with pauses reduce power demand. Mix of explosive (swings) and strength-endurance (deadlifts, thrusts) creates moderate power stimulus. |
| Speed | 6/10 | The 'for time' format on kettlebell swings demands quick cycling. Descending rep schemes in section B encourage faster pacing as reps decrease. Minimal rest between movements increases transition demands. |
A)3:00 banded March (black band)2:00 rest 2:00 banded March1:00 rest 1:00 banded March Rest 5:00B)3:00 row27 sandbag deadlift 100#2:00 row 21 SB DL1:00 row15 SB DLRest 15:00 (judge Carly for UIM workout)C)4x10 hip thrust 115# w/ 2 sec. pause10/10 SLKBDL 62#Rest 5:00D)For time:75 AKB Swing 62#