Workout Description
Why This Workout Is Medium
Light medicine ball (20/14 lb) with moderate volume across 5 rounds creates manageable fatigue. The 200m carry is the primary limiter—grip and core endurance—but the subsequent 10 squats and 10 ground-to-overheads are relatively low rep counts that allow recovery. Total work is ~25 minutes for average athlete. No heavy loads or complex skills under extreme fatigue. Scaling is minimal; most can complete as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The combination of loaded carries, 50 total squats, and 50 ground-to-overhead reps across five rounds tests significant muscular endurance, particularly in legs and shoulders.
- Endurance (6/10): Five rounds of continuous work with a 200-meter carry and repeated squats and ground-to-overhead movements demand sustained cardiovascular output without extended rest periods.
- Strength (5/10): Medicine ball work at moderate loads (20/14 lb.) requires force production but isn't maximal strength; the carry and overhead movements demand functional strength.
- Speed (5/10): Steady pacing through five rounds with minimal rest between movements; transitions matter but the workout isn't sprint-focused, requiring consistent moderate intensity.
- Flexibility (4/10): Ground-to-overhead movements require shoulder mobility and thoracic extension; bear hug carries demand core stability but overall mobility demands are moderate.
- Power (3/10): Ground-to-overhead movements have some explosive component, but the heavy emphasis on carries and squats prioritizes strength-endurance over pure power output.
Movements
- Medicine Ball Carry
- Ground-to-Overhead
- Medicine Ball Bear Hug Air Squat
Modality Profile
All three movements are weighted external load exercises: Bear Hug MB Carry (medicine ball carry), Bear Hug MB Squats (medicine ball squats), and MB Ground-to-overheads (medicine ball ground-to-overhead). Medicine ball movements fall under Weightlifting modality. 100% Weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Five rounds of continuous work with a 200-meter carry and repeated squats and ground-to-overhead movements demand sustained cardiovascular output without extended rest periods. |
| Stamina | 8/10 | The combination of loaded carries, 50 total squats, and 50 ground-to-overhead reps across five rounds tests significant muscular endurance, particularly in legs and shoulders. |
| Strength | 5/10 | Medicine ball work at moderate loads (20/14 lb.) requires force production but isn't maximal strength; the carry and overhead movements demand functional strength. |
| Flexibility | 4/10 | Ground-to-overhead movements require shoulder mobility and thoracic extension; bear hug carries demand core stability but overall mobility demands are moderate. |
| Power | 3/10 | Ground-to-overhead movements have some explosive component, but the heavy emphasis on carries and squats prioritizes strength-endurance over pure power output. |
| Speed | 5/10 | Steady pacing through five rounds with minimal rest between movements; transitions matter but the workout isn't sprint-focused, requiring consistent moderate intensity. |
200-m Bear Hug MB Carry (20/14 lb.)10 Bear Hug MB Squats10 MB Ground-to-overheads5 rounds