Workout Description
Why This Workout Is Medium
This workout combines low-skill, moderate-intensity movements with manageable volume. The 1k ski erg is aerobic work, farmer carries with 50lb dumbbells are light-moderate loading with built-in recovery (walking pace), and the structure allows natural rest between modalities. The limiting factor is aerobic capacity and grip endurance, not maximal strength or skill. Average athletes complete this without significant scaling, though some fatigue accumulation occurs across the full session.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): 1k ski erg provides sustained cardiovascular demand. Farmer carry walk extends aerobic challenge. Combined duration creates moderate-to-high cardio stimulus requiring aerobic capacity maintenance.
- Stamina (6/10): Farmer carry with 50lb load for distance tests grip and postural endurance. Ski erg volume demands sustained muscular output. Moderate rep/distance ranges challenge muscular endurance without extreme volume.
- Strength (4/10): 50lb farmer carry load is moderate, not maximal. Ski erg is primarily cardio-driven. Some grip and core strength required but not primary strength focus of workout.
- Speed (4/10): Steady-paced ski erg and walk with moderate intensity. Some transition between ski and farmer carry. Not a sprint-based workout; consistent pacing is key rather than rapid cycling.
- Flexibility (2/10): Ski erg and farmer carry require basic hip, shoulder, and ankle mobility. No extreme range of motion demands. Straightforward movement patterns with minimal flexibility requirements.
- Power (1/10): Ski erg emphasizes steady pulling rhythm rather than explosive power. Farmer carry is a slow grind. No ballistic or plyometric elements present in this workout.
Movements
- Farmer Carry
- Ski Erg
Modality Profile
Workout contains 2 unique movements: Ski (Monostructural - cyclical cardio) and Farmer Carry (Weightlifting - external load carry movement). 50/50 split between M and W modalities.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 1k ski erg provides sustained cardiovascular demand. Farmer carry walk extends aerobic challenge. Combined duration creates moderate-to-high cardio stimulus requiring aerobic capacity maintenance. |
| Stamina | 6/10 | Farmer carry with 50lb load for distance tests grip and postural endurance. Ski erg volume demands sustained muscular output. Moderate rep/distance ranges challenge muscular endurance without extreme volume. |
| Strength | 4/10 | 50lb farmer carry load is moderate, not maximal. Ski erg is primarily cardio-driven. Some grip and core strength required but not primary strength focus of workout. |
| Flexibility | 2/10 | Ski erg and farmer carry require basic hip, shoulder, and ankle mobility. No extreme range of motion demands. Straightforward movement patterns with minimal flexibility requirements. |
| Power | 1/10 | Ski erg emphasizes steady pulling rhythm rather than explosive power. Farmer carry is a slow grind. No ballistic or plyometric elements present in this workout. |
| Speed | 4/10 | Steady-paced ski erg and walk with moderate intensity. Some transition between ski and farmer carry. Not a sprint-based workout; consistent pacing is key rather than rapid cycling. |
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