Workout Description

Why This Workout Is Medium

This is a strength/hypertrophy-focused accessory day with built-in rest between sets. The hip thrust pyramid (115–195#) uses ascending loads with descending reps — a manageable structure for average athletes. Ham curls and side lunges add posterior chain volume but are isolated movements. No cardiovascular demand, no complex skill requirements, and rest is implied between sets. Cumulative glute/hamstring fatigue is the primary limiter, but nothing here is unmanageable for an intermediate CrossFitter.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Hip thrusts ascending from 115 to 195# across a 10-8-6-4-2 scheme is a classic strength-loading protocol, making maximal hip extensor force production the primary stimulus of this session.
• Flexibility (6/10): Hip thrusts demand hip flexor extensibility and full hip extension range, while slingshot side lunges require significant adductor and hip mobility to perform correctly through each lateral loading pattern.
• Stamina (5/10): The 3x15 ham curl and 3x15 slingshot side lunge superset creates moderate muscular endurance demands for posterior chain and hip stabilizers, while the hip thrust descending reps stay in lower ranges.
• Power (3/10): While hip thrusts can be performed explosively, the structured loading progression and superset format suggest a controlled, strength-focused tempo rather than a power-dominant stimulus.
• Endurance (2/10): The 1-minute assault/airbike provides a brief cardiovascular stimulus, but the bulk of this session is strength and hypertrophy work with rest between sets, offering minimal sustained aerobic demand.
• Speed (2/10): This is a structured strength session with implied rest between sets and exercises. There is no time-based pressure or fast cycling requirement, making speed a minimal factor.

Movements

• Lateral Lunge
• Barbell Hip Thrust
• Glute-Ham Raise

Modality Profile

3 total movements: Glute-Ham Raise (bodyweight GHD movement = G) and Lateral Lunge (bodyweight lower body movement = G) are both Gymnastics; Barbell Hip Thrust (external load = W) is Weightlifting. G: 2/3 = 67% → 70%, W: 1/3 = 33% → 30%, M: 0%.