Workout Description
Why This Workout Is Medium
This workout combines moderate volume with light loads (40# suitcase carry, 40# dumbbell work) across 6 rounds with 2-minute rest between rounds. The stair climb adds a conditioning element, but the built-in recovery time and manageable weights prevent significant fatigue accumulation. The champagne press finisher is skill-based but low volume. Average athletes can complete as prescribed without major scaling, though grip and leg fatigue will accumulate moderately.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Multiple movement patterns across six rounds with moderate rep ranges (10-20 reps per movement) test muscular endurance, though rest periods provide recovery between rounds.
- Endurance (6/10): Six rounds with 2-minute rest periods and mixed modalities (assault bike, stairs, snatches, push press) create moderate cardiovascular demand without sustained high-intensity effort throughout.
- Power (6/10): Dumbbell snatches and push presses demand explosive hip and shoulder extension, though moderate loads and rep ranges limit pure power expression.
- Strength (5/10): 40# suitcase carries, dumbbell snatches, and push presses represent moderate loads requiring force production, but not maximal strength efforts or heavy loading.
- Speed (5/10): Steady pacing through six rounds with structured 2-minute rest periods; no sprint cycling or rapid transitions, but consistent movement tempo required.
- Flexibility (4/10): Suitcase carries and overhead pressing movements require moderate shoulder and core mobility, but demands are not extreme or specialized.
Movements
- Air Bike
- General Mobility
- Dumbbell Push Press
- Single-Arm Farmer Carry
- Cable Tricep Pushdown
Modality Profile
Movements identified: Assault Bike (M), Suitcase Carry (W), Singlebell Snatch (W), Dumbbell Push Press (W), Champagne Press (W), Cable Chest Press (W). Total: 6 movements. W: 4 movements (67%), M: 1 movement (17%), G: 0 movements (0%). Rounded to nearest 10%: W=70%, M=20%, G=10%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Six rounds with 2-minute rest periods and mixed modalities (assault bike, stairs, snatches, push press) create moderate cardiovascular demand without sustained high-intensity effort throughout. |
| Stamina | 7/10 | Multiple movement patterns across six rounds with moderate rep ranges (10-20 reps per movement) test muscular endurance, though rest periods provide recovery between rounds. |
| Strength | 5/10 | 40# suitcase carries, dumbbell snatches, and push presses represent moderate loads requiring force production, but not maximal strength efforts or heavy loading. |
| Flexibility | 4/10 | Suitcase carries and overhead pressing movements require moderate shoulder and core mobility, but demands are not extreme or specialized. |
| Power | 6/10 | Dumbbell snatches and push presses demand explosive hip and shoulder extension, though moderate loads and rep ranges limit pure power expression. |
| Speed | 5/10 | Steady pacing through six rounds with structured 2-minute rest periods; no sprint cycling or rapid transitions, but consistent movement tempo required. |
6 rounds:10 cal AA1 Suitcase carry lap up stairs to top floor and back 40#20 Alt Sb snatch 40#10/10 dB push press 2:00 rest 4 sets5x1/1/1 champagne press, L arm press, R arm press Cable cheatPress downSauna