Workout Description
Why This Workout Is Medium
This workout combines moderate-to-heavy hip thrusts (135-205 lbs) with isometric holds and accessory work. The hip thrust loading is substantial but performed fresh in low reps (12 each). The isometric holds (1:00-3:00) provide built-in recovery between movements. Accessory volume is light (banded work, light pressing). Total time is manageable (~20-25 min). While hip thrust loads are respectable, the overall structure prevents fatigue accumulation—no continuous high-intensity work or heavy barbell cycling. Average athletes complete as prescribed with minimal scaling.
Training Focus
This workout develops the following fitness attributes:
- Strength (7/10): Progressive hip thrust loading (135-205 lbs) and strict pressing demand significant force production. GHD sit-ups and isometric holds build strength-endurance in core and shoulders.
- Stamina (6/10): Moderate muscular endurance through GHD sit-ups, hip thrusts across multiple sets, and banded work. Isometric holds test sustained tension but total volume is moderate.
- Flexibility (5/10): GHD sit-ups and hip thrusts require moderate hip and spinal mobility. Handstand holds demand shoulder and thoracic flexibility. Elevated planks add mild demand but nothing extreme.
- Endurance (3/10): Primarily strength and isometric work with limited continuous cardiovascular demand. Static holds and moderate rep ranges don't sustain elevated heart rate for extended periods.
- Speed (3/10): Structured sets with implied rest between movements. No time-based pressure or rapid cycling. Steady pacing dominates; transitions are deliberate rather than rushed.
- Power (2/10): Minimal explosive demand. Hip thrusts are controlled, GHD sit-ups are steady-paced, and isometric holds are static. No ballistic or plyometric movements present.
Movements
- Wall Ball
- Barbell Hip Thrust
- Handstand Hold
- Banded Chest Fly
- Straight-Arm Pull-Down
- Dumbbell Overhead Strict Press
- Plank
- GHD Sit-Up
Modality Profile
Gymnastics movements: GHD sit-ups, hip thrust, handstand hold, elevated feet plank hold, plank hold (5 movements). Weightlifting movements: banded straight arm pull through, banded chest press, dumbbell strict press (3 movements). Total: 8 unique movements. G: 5/8 = 62.5% ≈ 60%, W: 3/8 = 37.5% ≈ 40%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 3/10 | Primarily strength and isometric work with limited continuous cardiovascular demand. Static holds and moderate rep ranges don't sustain elevated heart rate for extended periods. |
| Stamina | 6/10 | Moderate muscular endurance through GHD sit-ups, hip thrusts across multiple sets, and banded work. Isometric holds test sustained tension but total volume is moderate. |
| Strength | 7/10 | Progressive hip thrust loading (135-205 lbs) and strict pressing demand significant force production. GHD sit-ups and isometric holds build strength-endurance in core and shoulders. |
| Flexibility | 5/10 | GHD sit-ups and hip thrusts require moderate hip and spinal mobility. Handstand holds demand shoulder and thoracic flexibility. Elevated planks add mild demand but nothing extreme. |
| Power | 2/10 | Minimal explosive demand. Hip thrusts are controlled, GHD sit-ups are steady-paced, and isometric holds are static. No ballistic or plyometric movements present. |
| Speed | 3/10 | Structured sets with implied rest between movements. No time-based pressure or rapid cycling. Steady pacing dominates; transitions are deliberate rather than rushed. |
Karen4x12 GHD traditional 10 hip thrust 135,165,185,2051:00 handstand hold1:30 elevated feet plank hold2:00 plank hold3x25 banded straight arm pull through 25 banded chest press 10/10 dB strict press 50#