Workout Description
Why This Workout Is Very Hard
This workout systematically destroys the legs across all four segments: heavy back squat/lunges at 135#, then front squat/lunges at 95# after legs are already compromised. The 10-cal Assault Airbike EMOM is brutally high work-to-rest (~35-45 seconds work per minute), amplified by the all-or-nothing scoring rule. GHD sit-ups compounding into T2B creates layered core fatigue. Cumulative leg, lung, and core demand across ~20 minutes pushes this firmly into Very Hard.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Repeated squat-lunge combinations, GHD sit-ups, toes-to-bar, and assault bike cumulatively challenge leg, core, and upper-body muscular endurance across multiple work blocks with minimal full recovery.
- Endurance (6/10): Two separate EMOM 5-minute assault bike blocks with 10 Cal per minute create sustained cardiovascular intervals. Combined with continuous AMRAP segments, the aerobic system is consistently taxed throughout the workout.
- Flexibility (6/10): GHD sit-ups demand significant hip flexor length and spinal extension, T2B requires hamstring and lat mobility, and front squats demand thoracic extension and wrist flexibility. Multiple simultaneous mobility demands exist.
- Strength (5/10): 135# back squats and 95# front squats are moderate loads within a repetition-based AMRAP, not maximal effort. The loading demands strength but prioritizes muscular endurance over peak force production.
- Speed (5/10): EMOM assault bike structure rewards fast calorie output to maximize rest within each minute. AMRAPs similarly incentivize efficient cycling of squat-lunge combos to accumulate rounds under time pressure.
- Power (3/10): Low-rep squat clusters allow moderate power expression, but AMRAP pacing and fatigue accumulation across blocks discourage true explosive output. No Olympic or plyometric movements are programmed.
Movements
- Lunge
- Back Squat
- Front Squat
- GHD Sit-Up
Modality Profile
4 movements split evenly between two modalities. Gymnastics (G): Lunge and GHD Sit-Up are bodyweight movements. Weightlifting (W): Back Squat and Front Squat are barbell-loaded movements. No monostructural cardio present.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Two separate EMOM 5-minute assault bike blocks with 10 Cal per minute create sustained cardiovascular intervals. Combined with continuous AMRAP segments, the aerobic system is consistently taxed throughout the workout. |
| Stamina | 8/10 | Repeated squat-lunge combinations, GHD sit-ups, toes-to-bar, and assault bike cumulatively challenge leg, core, and upper-body muscular endurance across multiple work blocks with minimal full recovery. |
| Strength | 5/10 | 135# back squats and 95# front squats are moderate loads within a repetition-based AMRAP, not maximal effort. The loading demands strength but prioritizes muscular endurance over peak force production. |
| Flexibility | 6/10 | GHD sit-ups demand significant hip flexor length and spinal extension, T2B requires hamstring and lat mobility, and front squats demand thoracic extension and wrist flexibility. Multiple simultaneous mobility demands exist. |
| Power | 3/10 | Low-rep squat clusters allow moderate power expression, but AMRAP pacing and fatigue accumulation across blocks discourage true explosive output. No Olympic or plyometric movements are programmed. |
| Speed | 5/10 | EMOM assault bike structure rewards fast calorie output to maximize rest within each minute. AMRAPs similarly incentivize efficient cycling of squat-lunge combos to accumulate rounds under time pressure. |
AMRAP55(1+2) Back squat + Lunge 135#12 GHD Sit-upEMOM510 Cal AAAMRAP55(1+2) Front squat + Lunge 95#12 T2BEMOM510 Cal AA* must complete total round for AA. No credit for reps.