Workout Description
Why This Workout Is Very Hard
The 60# medball over-the-shoulder is nearly double typical prescription weight — 60 total reps across 6 rounds is a brutal grip and hip demand. Sandwiching 25 pull-ups as a buy-in and 20 burpee pull-ups as a buy-out creates enormous cumulative upper body fatigue that compounds the barbell complex. Multiple limiting factors (grip, posterior chain, lungs) stack simultaneously across what is likely a 35–50 minute effort.
Training Focus
This workout develops the following fitness attributes:
- Power (7/10): Power cleans are explicitly explosive by nature, and 60# medball over-the-shoulder throws are a pure power expression. The push press adds a ballistic drive component, making power a dominant training stimulus.
- Stamina (7/10): Grip-intensive movements accumulate across rounds — pull-ups, power cleans, carries, and medball OTS collectively tax muscular endurance. The buy-out of 20 burpee pull-ups punishes fatigued shoulders and grip.
- Strength (6/10): The 115# barbell complex and 60# medball OTS represent meaningful loads. Loaded 100m carries compound grip and postural strength demands across six rounds, making strength a primary stressor.
- Endurance (5/10): Six rounds of compound movements, 100m carries, and a burpee pull-up buy-out create moderate cardiovascular demand, but low rep counts and heavy loads prevent this from being a true aerobic endurance test.
- Flexibility (4/10): Power cleans require hip hinge and thoracic mobility; lunges demand hip flexor range of motion; push press needs overhead shoulder flexibility. Moderate but real mobility requirements throughout.
- Speed (3/10): Low rep counts on the barbell complex and heavy medball loads favor deliberate, controlled execution over fast cycling. The 100m carries are steady-state efforts with minimal speed premium.
Movements
- Medicine Ball Carry
- Push Press
- Lunge
- Power Clean
- Medicine Ball Overhead Throw
- Burpee Pull-Up
- Pull-Up
Modality Profile
7 total movements: Gymnastics (3) = Pull-Up, Lunge, Burpee Pull-Up (all bodyweight); Weightlifting (4) = Power Clean, Push Press, Medicine Ball Overhead Throw, Carry (all involve external load). No monostructural movements present. G: 3/7 = 43% ≈ 40%, W: 4/7 = 57% ≈ 60%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | Six rounds of compound movements, 100m carries, and a burpee pull-up buy-out create moderate cardiovascular demand, but low rep counts and heavy loads prevent this from being a true aerobic endurance test. |
| Stamina | 7/10 | Grip-intensive movements accumulate across rounds — pull-ups, power cleans, carries, and medball OTS collectively tax muscular endurance. The buy-out of 20 burpee pull-ups punishes fatigued shoulders and grip. |
| Strength | 6/10 | The 115# barbell complex and 60# medball OTS represent meaningful loads. Loaded 100m carries compound grip and postural strength demands across six rounds, making strength a primary stressor. |
| Flexibility | 4/10 | Power cleans require hip hinge and thoracic mobility; lunges demand hip flexor range of motion; push press needs overhead shoulder flexibility. Moderate but real mobility requirements throughout. |
| Power | 7/10 | Power cleans are explicitly explosive by nature, and 60# medball over-the-shoulder throws are a pure power expression. The push press adds a ballistic drive component, making power a dominant training stimulus. |
| Speed | 3/10 | Low rep counts on the barbell complex and heavy medball loads favor deliberate, controlled execution over fast cycling. The 100m carries are steady-state efforts with minimal speed premium. |
Buy in: 25 pull-ups6 rounds:2PC + 4 Lunge + 2 Push Press 115#10 medball OTS 60#100 meter carry Buy out: 20 Burpee pull-up