What is a good score for Sturdy 30?

Sturdy 30 scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Sturdy 30 score?

A good Sturdy 30 score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Sturdy 30?

Your Sturdy 30 approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Sturdy 30?

Sturdy 30 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Sturdy 30 work?

Sturdy 30 primarily works the muscles involved in Ring Muscle-Up, Air Bike, Burpee Box Jump-Over. This workout develops muscular endurance.

Sturdy 30 WOD - Scaling & Strategy

Workout Description

For time;30 RMU4’ rest 30 burpee box over 20”4’ rest 30 clean and jerk 95#4’ rest30 AA Cals 4’ rest30 sandbag OTS 120#30:00 time cap

Why This Workout Is Hard

This workout combines moderate-to-heavy loads (RMU, C&J at 95#, sandbag OTS at 120#) with high skill demands and significant volume across five distinct movements. While the 4-minute rest periods between stations provide recovery, the 30-rep schemes are substantial and unbroken. The limiting factors—grip (RMU), legs (burpee box overs), and full-body coordination (C&J)—hit sequentially. Most average athletes will complete within the 30-minute cap but experience notable fatigue accumulation, requiring scaling on at least one movement.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): 150 total reps across five different movements challenges muscular endurance. RMU, burpees, clean and jerk, and sandbag OTS demand sustained output despite fatigue accumulation.

Endurance (7/10): Five distinct 30-rep efforts with 4-minute recovery periods test cardiovascular capacity across multiple modalities. The 30-minute cap and varied movements sustain aerobic demand throughout.

Strength (6/10): Clean and jerk at 95# and sandbag OTS at 120# require moderate loading. RMU and burpees demand relative bodyweight strength, creating a balanced strength component.

Power (6/10): RMU, clean and jerk, and burpee box overs are inherently explosive movements. However, 30-rep sets limit peak power expression; fatigue reduces explosiveness as reps accumulate.

Flexibility (5/10): RMU demands significant shoulder mobility and thoracic extension. Clean and jerk requires ankle, hip, and shoulder mobility. Burpees and sandbag work need moderate range of motion.

Speed (4/10): Built-in 4-minute rest periods reduce cycling speed demands. Movements are performed at sustainable pace rather than sprint intensity. Transitions between stations are minimal.

Attribute	Score	Explanation
Endurance	7/10	Five distinct 30-rep efforts with 4-minute recovery periods test cardiovascular capacity across multiple modalities. The 30-minute cap and varied movements sustain aerobic demand throughout.
Stamina	8/10	150 total reps across five different movements challenges muscular endurance. RMU, burpees, clean and jerk, and sandbag OTS demand sustained output despite fatigue accumulation.
Strength	6/10	Clean and jerk at 95# and sandbag OTS at 120# require moderate loading. RMU and burpees demand relative bodyweight strength, creating a balanced strength component.
Flexibility	5/10	RMU demands significant shoulder mobility and thoracic extension. Clean and jerk requires ankle, hip, and shoulder mobility. Burpees and sandbag work need moderate range of motion.
Power	6/10	RMU, clean and jerk, and burpee box overs are inherently explosive movements. However, 30-rep sets limit peak power expression; fatigue reduces explosiveness as reps accumulate.
Speed	4/10	Built-in 4-minute rest periods reduce cycling speed demands. Movements are performed at sustainable pace rather than sprint intensity. Transitions between stations are minimal.

Attribute

Score

Explanation

Endurance

7/10

Five distinct 30-rep efforts with 4-minute recovery periods test cardiovascular capacity across multiple modalities. The 30-minute cap and varied movements sustain aerobic demand throughout.

Stamina

8/10

150 total reps across five different movements challenges muscular endurance. RMU, burpees, clean and jerk, and sandbag OTS demand sustained output despite fatigue accumulation.

Strength

6/10

Clean and jerk at 95# and sandbag OTS at 120# require moderate loading. RMU and burpees demand relative bodyweight strength, creating a balanced strength component.

Flexibility

5/10

RMU demands significant shoulder mobility and thoracic extension. Clean and jerk requires ankle, hip, and shoulder mobility. Burpees and sandbag work need moderate range of motion.

Power

6/10

RMU, clean and jerk, and burpee box overs are inherently explosive movements. However, 30-rep sets limit peak power expression; fatigue reduces explosiveness as reps accumulate.

Speed

4/10

Built-in 4-minute rest periods reduce cycling speed demands. Movements are performed at sustainable pace rather than sprint intensity. Transitions between stations are minimal.

For time;30 RMU4’ rest 30 burpee box over 20”4’ rest 30 clean and jerk 95#4’ rest30 AA Cals 4’ rest30 sandbag OTS 120#30:00 time cap

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

Sturdy 30

Training Profile

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