Workout Description
Why This Workout Is Very Hard
The leg fatigue accumulation is relentless: two 1k rows, 40 box step-ups, 50m lunges, and 40 single-leg box jumps bookend 40 total back squats at 135# — moderate fresh, punishing under fatigue. Sixty total GHD sit-ups is the sleeper — 30 reps per round crushes the average athlete's core and recovery. Only one 5-minute rest separates two ~20-minute efforts, making this a high-volume, multi-limiting-factor grind that most will need to scale significantly.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High-volume muscular endurance across both rounds — 60 total GHD sit-ups, 80 step-ups or single-leg jumps, 40 back squats, and loaded carries demand sustained muscular output from core, legs, and posterior chain.
- Endurance (7/10): Two 1k rows anchor each round, creating sustained cardiovascular demand. The 5-minute rest tempers total aerobic stress, but the cumulative rowing plus loaded carries and lunges taxes the aerobic system significantly.
- Strength (5/10): Back squats at 135# and a 62# KB carry provide moderate loading. These aren't near-maximal efforts, but accumulated fatigue from prior movements makes the squats a meaningful strength challenge late in each round.
- Flexibility (5/10): GHD sit-ups require significant hip flexor length and lumbar extension range. Lunges and 24" box step-ups demand hip flexor and hip mobility, placing this above basic positional requirements.
- Power (4/10): Single-leg box jumps at 12" introduce some explosive demand in round two. Rowing has a power component at each catch, but the dominant stimulus throughout is sustained work rather than peak force output.
- Speed (3/10): A programmed 5-minute rest and relatively long movement sequences favor steady pacing over sprint cycling. Transitions matter, but this workout rewards consistent output rather than aggressive speed.
Movements
- Farmer Carry
- Lunge
- Back Squat
- Box Jump
- GHD Sit-Up
- Row
- Box Step-Up
Modality Profile
7 total movements: Gymnastics (G) = GHD Sit-Up, Lunge, Box Jump, Box Step-Up (4 movements, ~57% → 60%); Monostructural (M) = Row (1 movement, ~14% → 10%); Weightlifting (W) = Farmer Carry, Back Squat (2 movements, ~29% → 30%). Totals: G:60, M:10, W:30.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Two 1k rows anchor each round, creating sustained cardiovascular demand. The 5-minute rest tempers total aerobic stress, but the cumulative rowing plus loaded carries and lunges taxes the aerobic system significantly. |
| Stamina | 8/10 | High-volume muscular endurance across both rounds — 60 total GHD sit-ups, 80 step-ups or single-leg jumps, 40 back squats, and loaded carries demand sustained muscular output from core, legs, and posterior chain. |
| Strength | 5/10 | Back squats at 135# and a 62# KB carry provide moderate loading. These aren't near-maximal efforts, but accumulated fatigue from prior movements makes the squats a meaningful strength challenge late in each round. |
| Flexibility | 5/10 | GHD sit-ups require significant hip flexor length and lumbar extension range. Lunges and 24" box step-ups demand hip flexor and hip mobility, placing this above basic positional requirements. |
| Power | 4/10 | Single-leg box jumps at 12" introduce some explosive demand in round two. Rowing has a power component at each catch, but the dominant stimulus throughout is sustained work rather than peak force output. |
| Speed | 3/10 | A programmed 5-minute rest and relatively long movement sequences favor steady pacing over sprint cycling. Transitions matter, but this workout rewards consistent output rather than aggressive speed. |
1k Row50 meter KB carry 62# (switch half way)40 box step ups 24”30 GHD sit-up20 back squat 135#Rest 5:001k Row50 meter lunge40 single leg box jump 12”30 GHD sit-up 20 back squat 135#