Workout Description
Warm Up SOP plus:400 Meter run with 25/15# Plate 20 Decline Pushup 2 Gym Laps Crab Walk 20 PVC ThrustersStrength /Skill: 20 Banded Scap Pinch (2 sec. hold) 15 Ball Slam 20/20 Banded Explosive Single Arm Row 15 Ball Slam :20 L-sit 15 Ball Slam :20 L-sit 15 Ball Slam Metabolic Conditioning :For Time: 54 Shoulder-to-overhead 115/65 35 Ring Dips 8 DB Turkish Getup (athlete choose weight) *Every 2:00, including 0:00, 250/175 meter row Score = Time
Why This Workout Is Very Hard
The forced 250/175m row every 2:00 (starting at 0:00) is the multiplier that elevates this to Very Hard. Each row consumes ~50-60 seconds, leaving only ~60-70 seconds of actual work time per interval. The athlete must then complete 54 S2OH and 35 ring dips under accumulated shoulder and tricep fatigue — compounded by a warm-up already including decline pushups and plate runs. Ring dips after high-rep S2OH is a brutal stacking of the same muscle groups. Many average athletes will fail ring dips unassisted here.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): 54 shoulder-to-overhead, 35 ring dips, multiple mandatory rows, and Turkish getups represent massive upper body and total-body muscular endurance volume that will deeply challenge sustained muscular output.
- Endurance (6/10): Mandatory 250/175m rows every 2 minutes create repeated cardiovascular intervals throughout the metcon, driving sustained aerobic demand alongside the high-rep strength work in a For Time format.
- Strength (5/10): 115/65# S2OH is moderate loading requiring real pressing strength under fatigue. Turkish getups demand full-body stabilizing strength. Neither is maximal, but both are meaningfully loaded.
- Flexibility (5/10): Turkish getups require significant shoulder, hip, and thoracic mobility. L-sits in the skill work demand hip flexor length. Overhead pressing positions require adequate shoulder and lat flexibility throughout.
- Speed (5/10): For Time format incentivizes fast cycling and transitions, but mandatory row interruptions demand a strategic pacing approach rather than pure sprint cycling between movements.
- Power (4/10): Ball slams and banded explosive rows in the skill work develop power. S2OH can be executed as a push jerk, but the high-rep fatigue context reduces pure power expression.
Movements
- Plate Carry
- L-Sit
- Thruster
- Crab Walk
- General Mobility
- Ring Dip
- Shoulder-to-Overhead
- Banded Row
- Run
- Ball Slam
- Feet-Elevated Push-Up
- Turkish Get-Up
- Row
Modality Profile
13 total movements classified as: Gymnastics (4) = Decline Push Up, Crab Walk, L-Sit, Ring Dip; Monostructural (2) = Run, Row; Weightlifting (7) = Plate Carry, Thruster, Ball Slam, Banded Scap Pinch (external resistance), Banded Explosive Single Arm Row (external resistance), Shoulder-to-Overhead, Dumbbell Turkish Get Up. Ratios: G=4/13≈30%, M=2/13≈20%, W=7/13≈50%.
