Workout Description
Warm Up SOP!!! Do it right !!!!!Strength/Skill: Gymnastic challenges! 5:00 to establish: Max time HS hold 5:00 to establish: Max reps unbroken double-unders 5:00 to establish: Max time L-sit hold For time: 50 Wall Ball For time.Inside the SugarWOD app, all these challenges are listed under your gymnastic benchmarks within your ME tab. Metabolic Conditioning :AMRAP7 12 DL 195/145 24 Pushup AMRAP 6 10 Floor Press 145/95 20 Ring Row AMRAP5 8 Bent Over Row 95/65 16 Burpee Over Bar AMRAP4 14 Russian KB Swing 70/53 28 Lateral Jump Over Barbell Da rules: •1 Partner Completes a Round, 1 Rests •You cannot take over for your partner in the middle of a round, they must complete the whole round. •Must use 1 barbell entire time, so load appropriately. •It is on a continuous clock, so work together and figure out how you can strip weight and move to different stations time effectively
Why This Workout Is Hard
The partner format provides ~50% rest, preventing this from being Very Hard, but the cumulative demands are substantial: grip-intensive pulling dominates all four AMRAPs (deadlifts, floor press, bent-over rows, ring rows), 24 pushups and 16 burpees-over-bar per round spike fatigue, and managing barbell weight strips across three different loads on a continuous 22-minute clock adds real pressure. The skill segment also demands quality gymnastic output before the metcon.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Extremely high cumulative reps across pushups, ring rows, burpees, wall balls, and lateral jumps. Gymnastic L-sit and handstand holds further tax muscular endurance. Multiple pushing and pulling patterns create significant fatigue accumulation.
- Speed (6/10): Continuous clock with partner transitions and weight stripping creates urgency. AMRAP format rewards fast cycling. Burpee over bar and lateral jumps benefit from speed. Partner handoffs add a strategic time-pressure element throughout the session.
- Endurance (5/10): A 22-minute total metcon with partner rest built in moderates continuous aerobic demand. Gymnastic skill work adds duration but not sustained cardio. Overall cardiovascular challenge is moderate, not prolonged.
- Strength (5/10): Deadlifts at 195/145 and floor press at 145/95 provide meaningful loading without being maximal. KB swings and bent over rows add posterior chain demand. L-sit and handstand holds require relative body strength.
- Flexibility (5/10): L-sit hold demands hip flexor and hamstring mobility. Handstand requires active shoulder flexibility. Wall ball needs full squat depth. Bent over row and deadlift require solid hip hinge positioning and posterior chain length.
- Power (4/10): KB swings emphasize hip extension power, double-unders require explosive jump mechanics, and wall balls are inherently power-based. However, floor press, ring rows, and pushups are grinding movements that reduce overall power emphasis.
Movements
- Ring Row
- Wall Ball
- L-Sit
- Handstand Hold
- Push-Up
- Bent-Over Row
- Kettlebell Swing
- Lateral Hop Over Barbell
- Deadlift
- Floor Press
- Double-Under
- Burpee Over Bar
Modality Profile
12 total movements. Gymnastics (7): Handstand Hold, Double-Under, L-Sit, Push-Up, Ring Row, Burpee Over Bar, Lateral Hop Over Barbell. Monostructural (0): none. Weightlifting (5): Wall Ball, Deadlift, Floor Press, Bent-Over Row, Kettlebell Swing. Ratios: G=7/12≈58%→60%, W=5/12≈42%→40%.
