Workout Description
Why This Workout Is Hard
The 155# overhead carry is the primary limiter — many average athletes can't sustain that load for 50m after 20 assault bike calories, which pre-fatigues the shoulders and core. The 2-minute rest prevents full collapse, but 6 total rounds of bike-plus-carry accumulate meaningful fatigue. Block 2's front rack carries arrive on already-taxed upper bodies. Built-in rest keeps this from Very Hard, but the loading and carry combination is genuinely demanding.
Training Focus
This workout develops the following fitness attributes:
- Strength (7/10): A 155-pound overhead carry demands considerable shoulder stability and core bracing over 50 meters. Front rack carries add postural and upper body strength requirements, making loaded strength a primary training stimulus throughout.
- Stamina (6/10): Repeated bike-and-carry combinations accumulate grip, core, and shoulder fatigue across six total rounds. Sustaining overhead and front rack positions for 50 meters each round creates significant muscular endurance demands.
- Endurance (5/10): Six rounds of 20-cal AA bike create meaningful aerobic demand, but the 2-minute rest periods and heavy loaded carries interrupt continuous cardiovascular output, keeping this at moderate endurance stimulus.
- Flexibility (5/10): Overhead carry at 155# requires solid thoracic extension and shoulder mobility to safely maintain the position. Front rack demands anterior shoulder and wrist flexibility, creating moderate but meaningful range-of-motion requirements.
- Speed (3/10): Programmed rest and heavy carries encourage deliberate, controlled pacing over cycling speed. The bike may be pushed hard in short bursts, but the overall structure rewards strategy and recovery over sprint output.
- Power (2/10): Neither the heavy loaded carries nor the moderate-paced bike efforts emphasize explosive output. This workout rewards positional control, stability, and steady aerobic pacing rather than any ballistic or speed-strength quality.
Movements
- Air Bike
- Front-Racked Farmer Carry
- Overhead Carry
Modality Profile
3 movements total: Air Bike is Monostructural (1/3 ≈ 33% → 30%); Overhead Carry and Front Rack Carry are both Weightlifting as they involve moving an external load (2/3 ≈ 67% → 70%). No Gymnastics movements present.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | Six rounds of 20-cal AA bike create meaningful aerobic demand, but the 2-minute rest periods and heavy loaded carries interrupt continuous cardiovascular output, keeping this at moderate endurance stimulus. |
| Stamina | 6/10 | Repeated bike-and-carry combinations accumulate grip, core, and shoulder fatigue across six total rounds. Sustaining overhead and front rack positions for 50 meters each round creates significant muscular endurance demands. |
| Strength | 7/10 | A 155-pound overhead carry demands considerable shoulder stability and core bracing over 50 meters. Front rack carries add postural and upper body strength requirements, making loaded strength a primary training stimulus throughout. |
| Flexibility | 5/10 | Overhead carry at 155# requires solid thoracic extension and shoulder mobility to safely maintain the position. Front rack demands anterior shoulder and wrist flexibility, creating moderate but meaningful range-of-motion requirements. |
| Power | 2/10 | Neither the heavy loaded carries nor the moderate-paced bike efforts emphasize explosive output. This workout rewards positional control, stability, and steady aerobic pacing rather than any ballistic or speed-strength quality. |
| Speed | 3/10 | Programmed rest and heavy carries encourage deliberate, controlled pacing over cycling speed. The bike may be pushed hard in short bursts, but the overall structure rewards strategy and recovery over sprint output. |
3 rounds:20 cal AA50 meter overhead carry @ 155#2 minute rest 3 rounds:20 cal AA50 meter front rack carry