Workout Description
Why This Workout Is Hard
This workout combines moderate-heavy loads (155# bench, 50# DB snatch) with skill demands (muscle-ups) and significant volume across multiple modalities. The waterfall start creates uneven pacing, while the 20:40 interval structure on ski/snatch is metabolically demanding. Cumulative fatigue from bench press into muscle-ups, plus escalating burpees during rest periods, compounds difficulty. Most average athletes will complete it but with noticeable scaling needs or movement modifications.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of ski erg calories, bench press reps, and muscle ups across multiple rounds tests muscular endurance. Accumulating burpees during rest periods add fatigue stress.
- Endurance (7/10): Ski erg intervals with 20:40 work-rest ratio for 10 minutes demands sustained cardiovascular output. Multiple rounds of moderate-intensity aerobic work challenge aerobic capacity throughout.
- Speed (7/10): 20:40 interval structure demands quick transitions and consistent pacing. Waterfall format and burpee accumulation create time pressure and cycling speed demands.
- Strength (6/10): 155# bench press and muscle ups require moderate strength. Ski erg and dumbbell snatch demand force production, though not maximal effort lifts.
- Power (6/10): Muscle ups, dumbbell snatches, and bench press all require explosive movement. Ski erg intervals demand powerful leg drive, creating mixed power-endurance stimulus.
- Flexibility (4/10): Muscle ups and dumbbell snatches require shoulder mobility and overhead range. Ski erg demands hip and thoracic mobility, but demands are moderate overall.
Movements
- Toes-to-Rings
- Burpee
- Ski Erg
- Bench Press
- Dumbbell Snatch
- Muscle-Up
Modality Profile
Workout contains 5 unique movements: Ski Erg (M), Bench Press (W), Muscle-ups (G), Dumbbell Snatch (W), and Burpees (G). Distribution: 2 Gymnastics movements (Muscle-ups, Burpees) = 40%, 2 Monostructural movements (Ski Erg appears twice but counted once) = 40%, 1 Weightlifting movement (Bench Press, Dumbbell Snatch = 2 movements) = 40%. Adjusted to 3 modalities: G: 40%, M: 40%, W: 20%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Ski erg intervals with 20:40 work-rest ratio for 10 minutes demands sustained cardiovascular output. Multiple rounds of moderate-intensity aerobic work challenge aerobic capacity throughout. |
| Stamina | 8/10 | High volume of ski erg calories, bench press reps, and muscle ups across multiple rounds tests muscular endurance. Accumulating burpees during rest periods add fatigue stress. |
| Strength | 6/10 | 155# bench press and muscle ups require moderate strength. Ski erg and dumbbell snatch demand force production, though not maximal effort lifts. |
| Flexibility | 4/10 | Muscle ups and dumbbell snatches require shoulder mobility and overhead range. Ski erg demands hip and thoracic mobility, but demands are moderate overall. |
| Power | 6/10 | Muscle ups, dumbbell snatches, and bench press all require explosive movement. Ski erg intervals demand powerful leg drive, creating mixed power-endurance stimulus. |
| Speed | 7/10 | 20:40 interval structure demands quick transitions and consistent pacing. Waterfall format and burpee accumulation create time pressure and cycling speed demands. |
5 rounds:15 cal ski9 bench press 155#3 muscle ups 2:00 rest *group of three, waterfall startTotal time:21-15-9Cal skiT2R9-15-21Cal skiHang dB snatch 50#*go as soon as the ski is open:20 on, :40 off; until 10:00.Ski erg*first rest, do 1 burpee. Add a burpee each rest after.