Workout Description

Why This Workout Is Hard

This workout combines multiple high-volume burpee sections (50 + TABATA + 10 + 10 + 10 + 10 + 2) with moderate barbell loads (95-185#) and skill movements (GTO, OHS, GHD sit-ups). The structure alternates between timed intervals and AMRAP sections without substantial recovery, creating cumulative fatigue. Barbell cycling occurs when already fatigued, and the total burpee volume (92+ reps) compounds leg and shoulder fatigue. Average athletes will struggle with movement quality and pacing.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of burpees, double-unders, mountain climbers, and GHD sit-ups challenge muscular endurance. Repeated rounds with minimal rest accumulate fatigue across multiple muscle groups.
• Speed (8/10): Fast transitions between movements, minimal rest periods, and AMRAP/Tabata formats demand quick pacing. Assault bike and double-unders require rapid cycling speed.
• Endurance (7/10): Multiple high-intensity intervals and AMRAP sections demand sustained cardiovascular output. Tabata, 50-cal assault bike, and repeated burpees create significant aerobic demand throughout the session.
• Power (7/10): Burpees, double-unders, and box step-ups are explosive movements. Tabata format and AMRAP structure emphasize quick, powerful cycling rather than grinding.
• Strength (6/10): Moderate loads in Olympic lifts (95# GTO, 115# OHS, 185# DL) and weighted burpee box step-ups (50# DB) demand force production, though not maximal effort.
• Flexibility (4/10): OHS and GTO require shoulder mobility; burpees demand hip and shoulder range. Overall mobility demands are moderate, not extreme positioning required.

Movements

• Air Bike
• Mountain Climber
• Push-Up
• Flutter Kick
• Air Squat
• General Mobility
• Overhead Squat
• Burpee
• Ground-to-Overhead
• Weighted Step-Up
• Deadlift
• GHD Sit-Up
• Double-Under
• Burpee Over Bar

Modality Profile

10 gymnastics movements (Burpee, Push-Up, Air Squat, Gymnastics Swing, Burpee Over Bar, Overhead Squat, Double-Under, Mountain Climber, Burpee Box Step Up, GHD Sit-Up, Flutter Kick), 2 monostructural movements (Air Bike, Dynamic Stretch as warm-up cardio), 3 weightlifting movements (Ground-to-Overhead, Deadlift, Overhead Squat). Total: 15 movements. G: 10/15=67%, M: 2/15=13%, W: 3/15=20%.