Workout Description
Why This Workout Is Hard
This workout combines moderate-to-high volume bodyweight movements with dumbbell work in a continuous format. The 5x5 pull-ups demand significant grip endurance, while burpees and jumping lunges create cumulative leg and cardiovascular fatigue. Man makers (30/30 dumbbells) require shoulder stability when fatigued. The lack of built-in rest and movement interference (grip fatigue affecting pull-ups, leg fatigue affecting lunges) elevates difficulty. Average athletes will complete in 20-25 minutes with noticeable scaling needs on pull-ups or dumbbell weight.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of repetitions across upper body pulling, explosive movements, and lower body work tests muscular endurance. Multiple rounds of compound movements fatigue muscles significantly.
- Endurance (7/10): Continuous movement with minimal rest across multiple rounds creates sustained cardiovascular demand. The combination of pull-ups, burpees, and jumping lunges maintains elevated heart rate throughout the workout.
- Power (7/10): Burpees, jumping lunges, and grasshoppers are inherently explosive movements. Man makers combine power with strength. However, strict pull-ups limit explosive demand in upper body pulling.
- Strength (6/10): Strict pull-ups demand relative bodyweight strength, while man makers and burpees require substantial force production. However, rep ranges prioritize endurance over maximal strength.
- Speed (6/10): For-time format demands quick movement cycling and minimal transition time. Burpees and jumping lunges reward faster execution, though strict pull-ups require controlled tempo.
- Flexibility (5/10): Burpees, jumping lunges, and grasshoppers require moderate shoulder, hip, and ankle mobility. Pull-ups demand shoulder extension and scapular mobility for full range of motion.
Movements
- Burpee
- Jumping Lunge
- Man Maker
- Strict Pull-Up
Modality Profile
Workout contains 6 unique movements: strict pull-ups (G), burpees (G), jumping lunges (G), man makers (W - dumbbell movement), grasshoppers (G). 5 gymnastics movements and 1 weightlifting movement = 83% G, 17% W
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Continuous movement with minimal rest across multiple rounds creates sustained cardiovascular demand. The combination of pull-ups, burpees, and jumping lunges maintains elevated heart rate throughout the workout. |
| Stamina | 8/10 | High volume of repetitions across upper body pulling, explosive movements, and lower body work tests muscular endurance. Multiple rounds of compound movements fatigue muscles significantly. |
| Strength | 6/10 | Strict pull-ups demand relative bodyweight strength, while man makers and burpees require substantial force production. However, rep ranges prioritize endurance over maximal strength. |
| Flexibility | 5/10 | Burpees, jumping lunges, and grasshoppers require moderate shoulder, hip, and ankle mobility. Pull-ups demand shoulder extension and scapular mobility for full range of motion. |
| Power | 7/10 | Burpees, jumping lunges, and grasshoppers are inherently explosive movements. Man makers combine power with strength. However, strict pull-ups limit explosive demand in upper body pulling. |
| Speed | 6/10 | For-time format demands quick movement cycling and minimal transition time. Burpees and jumping lunges reward faster execution, though strict pull-ups require controlled tempo. |
For time:5x5 strict pull-up 10 burps15 jumping lunges 5x5 man makers 30/305/5 grasshoppers