Workout Description
3x30’ duck walk30’ bear crawl30’ crab walk30’ duck walk0-610 body clean/weighted jump 40/4010 front rack/suitcase dB squat 35/3510 RKB swing 6210 front rack squat getup 40/406-1310 body clean/weighted jump 40/4010 front rack/suitcase dB squat 35/3510 RKB swing 6210 front rack squat getup 40/4013-2110 body clean/weighted jump 40/4010 front rack/suitcase dB squat 35/3510 RKB swing 6210 front rack squat getup 40/4021-3040 dbl dB box step over 50/503x20 Seated pike pulse20 v-up20 hollow rock
Why This Workout Is Hard
This 30-minute workout combines continuous ground-based movements (duck walks, bear crawls, crab walks) with moderate barbell/dumbbell work and high-rep core finisher. The crawling sequences create significant lower body and grip fatigue before loaded movements, forcing athletes to manage accumulated fatigue across three 10-minute blocks. Moderate loads (40/40 DBs, 62 KB) are manageable individually but challenging when fatigued. The 40 dbl DB box step-overs and 60 total core reps at the end demand finishing strength. Most average athletes will complete as prescribed but with noticeable pacing degradation.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of repeated movements across three 30-minute blocks. Ten reps each of cleans, squats, swings, and getups performed multiple times tests muscular endurance significantly.
- Endurance (7/10): 90 minutes of continuous movement with minimal rest demands sustained cardiovascular output. The crawling warm-up and repeated barbell/dumbbell complexes maintain elevated heart rate throughout.
- Strength (6/10): Moderate loads (40kg cleans/front rack, 35kg dumbbells, 62kg kettlebell) with multiple reps per set. Not maximal effort but substantial weight demands sustained strength output.
- Flexibility (6/10): Front rack positions, deep squats, crab walks, and pike pulses require moderate mobility. Getups demand shoulder and hip range of motion; crawling variations add dynamic flexibility demands.
- Power (5/10): Weighted jump cleans and kettlebell swings provide explosive elements, but high rep ranges and fatigue accumulation reduce power expression. Mixed power and strength stimulus.
- Speed (4/10): Steady pacing required across 90 minutes with minimal sprint cycling. Transitions between movements are deliberate rather than rapid; focus is sustained output over speed.
Movements
- Dumbbell Front Squat
- Bear Crawl
- Crab Walk
- V-Up
- Kettlebell Swing
- General Mobility
- Weighted Jump Squat
- Dumbbell Box Step Over
- Hollow Rock
Modality Profile
Workout contains 10 unique movements: 4 gymnastics movements (duck walk, bear crawl, crab walk, seated pike pulse, v-up, hollow rock) and 6 weightlifting movements (body clean/weighted jump, front rack/suitcase dB squat, RKB swing, front rack squat getup, dbl dB box step over). Gymnastics: 6 movements (50%), Weightlifting: 6 movements (50%).
