Workout Description
Why This Workout Is Hard
This workout combines high volume lower body work (4 rounds of step-ups, box step-ups, jump squats, broad jumps) with two 150m sprints per round, creating significant leg fatigue accumulation. The 2:00 rest between rounds is insufficient recovery given the intensity. While individual movements are basic and loads are light (53# KB), the combination of plyometric demands, stair work, and sprinting creates a brutal leg-focused stimulus that will challenge most average athletes.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of lower body work including step-ups, squats, and jump variations across four rounds tests muscular endurance. Accumulated fatigue from repeated leg movements challenges sustained output capacity.
- Power (8/10): Broad jumps, jump squats, and explosive stair climbing movements emphasize rapid force production. Multiple plyometric variations across rounds create significant power demand throughout the workout.
- Endurance (7/10): Multiple 150-meter sprints across four rounds with minimal rest demand sustained cardiovascular output. The 2-minute rest between rounds provides partial recovery but insufficient for full aerobic restoration.
- Flexibility (6/10): Step-ups, squats, and single-leg deadlifts require moderate hip and ankle mobility. Supine KB overhead leg raises demand shoulder and hip flexibility for full range of motion.
- Speed (6/10): 150-meter sprints and rapid stair climbing require quick movement cycling. However, strength-based movements like step-ups and deadlifts reduce overall pace, creating mixed speed demands.
- Strength (5/10): Moderate loads with sandbag and kettlebell (53# SLDL) provide strength stimulus, but rep ranges and movement patterns emphasize muscular endurance over maximal force production.
Movements
- Sandbag Step-Up
- Step-Up
- Weighted Step-Up
- Run
- Broad Jump
- Jump Squat
- Single-Leg Romanian Deadlift
Modality Profile
9 total movements: 4 Gymnastics (Air Squat, Box Step-Up, Broad Jump, Jump Squat), 1 Monostructural (Sprint), 4 Weightlifting (Sandbag Step Up, Kettlebell Front Rack Lunge, Kettlebell Overhead Leg Raises, Single-Leg Romanian Deadlift). Distribution: G=44%, M=11%, W=44%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Multiple 150-meter sprints across four rounds with minimal rest demand sustained cardiovascular output. The 2-minute rest between rounds provides partial recovery but insufficient for full aerobic restoration. |
| Stamina | 8/10 | High volume of lower body work including step-ups, squats, and jump variations across four rounds tests muscular endurance. Accumulated fatigue from repeated leg movements challenges sustained output capacity. |
| Strength | 5/10 | Moderate loads with sandbag and kettlebell (53# SLDL) provide strength stimulus, but rep ranges and movement patterns emphasize muscular endurance over maximal force production. |
| Flexibility | 6/10 | Step-ups, squats, and single-leg deadlifts require moderate hip and ankle mobility. Supine KB overhead leg raises demand shoulder and hip flexibility for full range of motion. |
| Power | 8/10 | Broad jumps, jump squats, and explosive stair climbing movements emphasize rapid force production. Multiple plyometric variations across rounds create significant power demand throughout the workout. |
| Speed | 6/10 | 150-meter sprints and rapid stair climbing require quick movement cycling. However, strength-based movements like step-ups and deadlifts reduce overall pace, creating mixed speed demands. |
4 Rounds:10 step up stair to squat with Sandbag 10 KB front Rack R box step up (L next round) 150 meter sprint Rest 2:005 max broad jump up two sets of small stairs (About 5 jumps per round)10 2 foot each step up stairs (5 stair steps)5 jump squats up stairs + 150 M Sprint SS x 420 Supine KB overhead leg raises8/8 Single Leg SLDL 53#