What is a good score for Steak N Shake Building A Rig In The Backyard?

Steak N Shake Building A Rig In The Backyard scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Steak N Shake Building A Rig In The Backyard score?

A good Steak N Shake Building A Rig In The Backyard score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Steak N Shake Building A Rig In The Backyard?

Your Steak N Shake Building A Rig In The Backyard approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Steak N Shake Building A Rig In The Backyard?

Steak N Shake Building A Rig In The Backyard 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 Steak N Shake Building A Rig In The Backyard work?

Steak N Shake Building A Rig In The Backyard primarily works the muscles involved in Ski Erg, Banded Tricep Extension, Sandbag Clean. This workout develops muscular endurance.

Steak N Shake Building A Rig In The Backyard WOD

Workout Description

With a partner, alternating reps:200 sandbag over the shoulder 100#*every 2:00, 7 calorie ski eachEMOM85 strict pull-up10 banded tricep extension

Why This Workout Is Hard

This partner workout combines moderate-to-heavy loading (100# sandbag) with high volume (200 reps) and sustained intensity across two distinct sections. The sandbag work demands shoulder stability and core strength while fatigued, and the EMOM pull-ups create forced pacing that prevents adequate recovery. The ski intervals add metabolic demand. Most average athletes will complete it, but significant scaling or pacing adjustments will be necessary.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of pull-ups (85 reps) and sandbag work (200 reps) tests muscular endurance. Banded tricep extensions add cumulative fatigue to upper body stamina across the session.

Endurance (7/10): EMOM structure with ski intervals and sustained pull-ups demands consistent cardiovascular output over extended duration. Partner alternation provides brief recovery but maintains elevated heart rate throughout.

Strength (6/10): 100# sandbag over shoulder requires moderate load management. Strict pull-ups demand significant pulling strength. Banded triceps add resistance but are secondary to primary movements.

Speed (6/10): EMOM format enforces consistent pacing and quick transitions between movements. Partner alternation requires efficient rep cycling. Ski intervals demand steady output within time windows.

Flexibility (3/10): Sandbag shoulder work and pull-ups require basic shoulder mobility. Minimal range of motion demands compared to gymnastics-heavy workouts. Straightforward movement patterns.

Power (2/10): Primarily strength-endurance focused. Sandbag over shoulder has some explosive component but sustained reps limit power expression. Strict pull-ups emphasize control over explosiveness.

Attribute	Score	Explanation
Endurance	7/10	EMOM structure with ski intervals and sustained pull-ups demands consistent cardiovascular output over extended duration. Partner alternation provides brief recovery but maintains elevated heart rate throughout.
Stamina	8/10	High volume of pull-ups (85 reps) and sandbag work (200 reps) tests muscular endurance. Banded tricep extensions add cumulative fatigue to upper body stamina across the session.
Strength	6/10	100# sandbag over shoulder requires moderate load management. Strict pull-ups demand significant pulling strength. Banded triceps add resistance but are secondary to primary movements.
Flexibility	3/10	Sandbag shoulder work and pull-ups require basic shoulder mobility. Minimal range of motion demands compared to gymnastics-heavy workouts. Straightforward movement patterns.
Power	2/10	Primarily strength-endurance focused. Sandbag over shoulder has some explosive component but sustained reps limit power expression. Strict pull-ups emphasize control over explosiveness.
Speed	6/10	EMOM format enforces consistent pacing and quick transitions between movements. Partner alternation requires efficient rep cycling. Ski intervals demand steady output within time windows.

Attribute

Score

Explanation

Endurance

7/10

EMOM structure with ski intervals and sustained pull-ups demands consistent cardiovascular output over extended duration. Partner alternation provides brief recovery but maintains elevated heart rate throughout.

Stamina

8/10

High volume of pull-ups (85 reps) and sandbag work (200 reps) tests muscular endurance. Banded tricep extensions add cumulative fatigue to upper body stamina across the session.

Strength

6/10

100# sandbag over shoulder requires moderate load management. Strict pull-ups demand significant pulling strength. Banded triceps add resistance but are secondary to primary movements.

Flexibility

3/10

Sandbag shoulder work and pull-ups require basic shoulder mobility. Minimal range of motion demands compared to gymnastics-heavy workouts. Straightforward movement patterns.

Power

2/10

Primarily strength-endurance focused. Sandbag over shoulder has some explosive component but sustained reps limit power expression. Strict pull-ups emphasize control over explosiveness.

Speed

6/10

EMOM format enforces consistent pacing and quick transitions between movements. Partner alternation requires efficient rep cycling. Ski intervals demand steady output within time windows.

With a partner, alternating reps:200 sandbag over the shoulder 100#*every 2:00, 7 calorie ski eachEMOM85 strict pull-up10 banded tricep extension

Difficulty:

Hard

Modality:

Your Scores:

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Training Profile

Steak N Shake Building A Rig In The Backyard

Training Profile

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