Workout Description

Why This Workout Is Medium

The strength block uses banded (assisted) pull-ups, moderate loads, and has no time pressure — athletes can rest between movements. The metcon's 1:1 work-to-rest ratio makes 2500m very manageable (~8-10 rounds of rowing). The Bulgarian split squats and death march accumulate some leg fatigue, but rowing is posterior-chain/upper dominant, limiting interference. Volume is moderate overall with no advanced skills required.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Very high muscular endurance demand: 40 banded pull-ups, 40 tricep extensions, 40 death march steps, plus split squats and isometric holds accumulate substantial volume targeting both upper and lower body endurance.
• Endurance (6/10): The rowing metcon of 2500m using 1:00 on/1:00 off intervals creates a meaningful aerobic demand. Though rest periods moderate intensity, cumulative rowing volume sustains cardiovascular challenge throughout.
• Strength (4/10): Moderate loading with 35/25# DBs and 45/35# weighted holds provides meaningful strength stimulus, especially in Bulgarian split squats and death march. Banded pull-ups reduce relative intensity but still challenge musculature.
• Flexibility (4/10): Bulgarian split squats demand hip flexor mobility and ankle stability. Death march steps require hamstring length under load. Wall sit and plank holds are standard positions with moderate range of motion requirements.
• Speed (3/10): The 1:00 rowing intervals reward efficient pacing rather than sprinting. Strength sets are performed in as few sets as possible, emphasizing grinding endurance over quick transitions or fast cycling.
• Power (1/10): No explosive or ballistic movements present. All exercises emphasize controlled, sustained tension — isometric holds, banded assistance, steady rowing, and slow grinding strength movements. Power is not a primary stimulus.

Movements

• Glute Bridge
• Wall Sit
• Banded Tricep Extension
• Plank
• Dumbbell Death March
• Row
• Pull-Up
• Bulgarian Split Squat

Modality Profile

9 total movements: Gymnastics (4) = Plank, Glute Bridge, Pull-Up, Bulgarian Split Squat (bodyweight, no load specified); Monostructural (1) = Row; Weightlifting (4) = Banded Tricep Extension, Weighted Plank Hold, Weighted Wall Sit, Dumbbell Death March. Raw %: G=44%, M=11%, W=44% → rounded to G:40, M:10, W:50.