Workout Description
Warm Up SOP plus:In any order; 20 Calorie AA 40 Calorie Row 20 Dive Bombers 20/20 Medball Overhead Lunges (pizza box carry) Strength/Skill:200 Meter D-ball/Sandbag Left Shoulder Carry 20/20 KB Side Bends 200 Meter D-ball/Sandbag Right Shoulder Carry 20/20 Weighted V-up (Right arm loaded, reach to left foot, switch) 200 Meter D-ball/Sandbag Bear Hug Carry (arms locked out) 20 Atomic Situp Metabolic Conditioning :3 Rounds: In :45; 100 Meter Sprint + Max 2 DB Squat 50/35 Rest :45 3 Rounds: In :45; 100 Meter Sprint + Max D-ball/Sandbag Squat 60/50/40 Rest :45 3 Rounds: In :45; 100 Meter Sprint + Max Air Squat Rest :45 Score = Reps (of squats)
Why This Workout Is Hard
The cumulative fatigue across three distinct sections drives this rating. The warm-up adds meaningful cardio load, then 600 meters of loaded D-ball carries with core accessory work pre-fatigues legs, core, and stabilizers. The metcon then demands explosive 100m sprints plus max squats — hitting already taxed systems. The 1:1 work-rest ratio prevents it from reaching Very Hard, but the full-session volume targeting the same muscle groups makes this genuinely Hard for the average athlete.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High-volume core work (side bends, weighted V-ups, atomic sit-ups), 600m of loaded carries, and nine rounds of sprint-plus-squat intervals challenge muscular endurance across the whole body significantly.
- Speed (7/10): The :45 work window explicitly rewards how fast athletes sprint 100 meters and transition to squats. Maximizing reps requires aggressive pacing and fast cycling, making speed a primary performance lever.
- Endurance (6/10): Warm-up cardio via assault bike and row, 600m of loaded carries, and nine sprint intervals create sustained cardiovascular demand across all three workout sections, though rest periods moderate the aerobic load.
- Strength (5/10): D-ball shoulder and bear hug carries with moderate loads (60/50/40), weighted DB squats (50/35), and KB side bends provide meaningful strength stimulus without approaching maximal effort territory.
- Power (5/10): Repeated 100-meter sprints inject true explosive output, but D-ball carries, loaded squat grinds, and core volume dilute the power stimulus considerably, creating a mixed power-endurance profile.
- Flexibility (5/10): Dive bombers demand thoracic extension and hip flexor mobility, overhead medball lunges require shoulder stability and hip flexibility, and deep squat patterns under fatigue add moderate mobility demands.
Movements
- Sandbag Carry
- Pike Push-Up
- Air Bike
- V-Up
- Sprint
- Air Squat
- Sit-Up
- Sandbag Squat
- Row
- Medicine Ball Overhead Walking Lunge
- Dumbbell Squat
Modality Profile
12 total movements: G (3) = Pike Push-Up (bodyweight), Atomic Sit-Up (bodyweight), Air Squat (bodyweight); M (3) = Air Bike, Row, Sprint (cyclical cardio); W (6) = Medicine Ball Overhead Walking Lunge, Sandbag Carry, Kettlebell Side Bend, Weighted V-Up, Dumbbell Squat, Sandbag Squat (all external load). Ratios: G=3/12=25%, M=3/12=25%, W=6/12=50%.
