Workout Description

Why This Workout Is Hard

This is a high-volume, long-duration session (~60-80 min) with multiple accumulated fatigue layers. The EMOM demands technical barbell work (95# hang muscle snatch, OHS) alongside heavy devil press and burpees. Shoulder fatigue compounds across TABATA, EMOM, and the core finisher (bar holds, v-ups, flutter kicks). The bookend elliptical adds cardiovascular load. Volume alone warrants Hard — most average athletes will need to scale loading or rep counts, especially late in the session.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Extremely high cumulative volume: TABATA intervals, a 10-minute EMOM, 40 burpees, 20 devil presses, and a full core accessory block push muscular endurance across multiple planes and muscle groups.
• Endurance (7/10): Two 10-minute elliptical blocks bookend the session, the TABATA keeps heart rate elevated, and the EMOM plus high-rep finisher sustain aerobic demand throughout the entire workout.
• Power (6/10): Barbell and dumbbell muscle snatches, devil press, and TABATA snatches all demand explosive hip extension. Power is a recurring stimulus but shared with stamina-focused movements throughout.
• Flexibility (5/10): Overhead squat and hang muscle snatch demand shoulder and hip mobility. Bar V-ups, flutter kicks, and v-up TABATA also require meaningful hamstring and hip flexor range of motion.
• Speed (5/10): TABATA intervals reward fast cycling under fatigue. EMOM pacing requires efficient transitions. However, tempo work (2010X2) and elliptical segments deliberately slow output, balancing overall speed demand.
• Strength (4/10): Moderate loads are present — 95# hang muscle snatch, 50# dumbbell deadlifts, and 40# devil press — but rep ranges and formats favor endurance over maximal force production.

Movements

• Hang Muscle Snatch
• Around the World
• V-Up
• Flutter Kick
• Air Squat
• Overhead Squat
• Devil Press
• Burpee
• Sit-Up
• Dumbbell Deadlift
• Muscle Snatch
• Hanging Knee Raise

Modality Profile

17 total movements classified as: Gymnastics (9) - Air Squat, V-Up, Hanging Knee Raise, Burpee, Bar Hold, Flutter Kick, Side Bends, Bar V-Up, Sit-Up; Monostructural (1) - Elliptical; Weightlifting (7) - Barbell Muscle Snatch, Hang Muscle Snatch, Overhead Squat, Devil Press, Dumbbell Deadlift, Dumbbell Knee Raise, Plate Rotation. Percentages: G=9/17≈53%→50%, M=1/17≈6%→10%, W=7/17≈41%→40%.