Workout Description
A)
For time:1k ski
20 hang power clean 95#
15 cal AA
10 ring row5 strict pull-up 2k AA
20 hang power clean 95#
15 cal ski
10 ring row5 strict pull-up
500 ski
20 hang power clean 95#
15 cal AA
10 ring row5 strict pull-up
B)4x10/10 hammer curl 30/30 and 40/40
C)4x15 fat grip barbell curl 45#
20 banded lat pull down
D) 1:00 day grip curl hold 45#5:00 C
2 bike cool down100 neck curls
Why This Workout Is Hard
This is a multi-part workout with a grueling for-time component (Part A) featuring 3 rounds of moderate-load barbell cycling (95# HPC), ski erg, and gymnastics movements with minimal rest. The 1k-2k-500m ski intervals create significant aerobic demand while grip fatigue from ring rows and pull-ups compounds throughout. Parts B-D are accessory work that extends overall session volume. The combination of sustained intensity, movement interference (grip-dependent exercises stacked together), and cumulative fatigue across multiple modalities makes this Hard for the average athlete.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of hang power cleans, ring rows, and strict pull-ups across three rounds tests muscular endurance, particularly in pulling and core stability.
- Endurance (7/10): The for-time format with sustained ski erg, ring rows, and pull-ups demands continuous cardiovascular output across multiple rounds without full recovery between movements.
- Power (6/10): Hang power cleans are explosive movements; however, fatigue accumulation and high rep ranges reduce power expression as workout progresses.
- Speed (6/10): For-time format incentivizes quick transitions and steady pacing; ski erg and ring rows allow rapid cycling, though grip fatigue may slow later rounds.
- Strength (5/10): Moderate loads (95# cleans) with moderate rep ranges; accessory work emphasizes strength-endurance rather than maximal force production.
- Flexibility (3/10): Basic shoulder and hip mobility required for cleans, ring rows, and pull-ups; minimal extreme range of motion demands.
Movements
- Ring Row
- Air Bike
- Dumbbell Hammer Curl
- Cable Lat Pulldown
- Ski Erg
- Barbell Curl
- BikeErg
- Hang Power Clean
- Strict Pull-Up
Modality Profile
Workout contains 10 unique movements: Ski (M), Hang Power Clean (W), Ring Row (G), Strict Pull-up (G), AA/Assault Bike (M), Hammer Curl (W), Fat Grip Barbell Curl (W), Banded Lat Pulldown (G), Grip Curl Hold (W), Neck Curls (G). Distribution: 3 Gymnastics movements (30%), 3 Monostructural movements (30%), 4 Weightlifting movements (40%).
