Workout Description

Why This Workout Is Hard

This workout combines moderate loads with high volume and poor work-to-rest ratios. The 65-minute EMOM eccentric bench creates sustained shoulder fatigue before a 'for time' section with dubs, cleans, push-ups, and sandbag carries—all taxing the upper body and grip. The 2-minute rests provide minimal recovery given cumulative fatigue. Average athletes will struggle with movement quality and pacing, particularly the dubs and cleans after pre-fatigued shoulders.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Significant muscular endurance demand across upper body (bench, cleans, push-ups, carries, flyes) and moderate rep ranges. Multiple rounds and carries stress sustained muscular output without extreme volume.
• Strength (6/10): Moderate loads (145# eccentric bench, 50# dumbbells, sandbag carry) require meaningful force production. Eccentric bench and loaded carries demand strength, though not maximal effort lifts.
• Speed (6/10): Double-unders demand quick foot cycling and wrist speed. Structured EMOM and rest periods create moderate pacing demands; transitions between movements require efficiency but aren't sprint-intensity.
• Power (5/10): Double-unders and dumbbell hang clean-and-jerks require explosive hip and leg drive. Mixed with slower eccentric work and carries, creating a blend of power and strength-endurance demands.
• Endurance (4/10): Moderate cardiovascular demand from repeated dumbbell and bodyweight movements with structured rest periods. The EMOM format and 2-minute rests limit sustained aerobic challenge compared to continuous work.
• Flexibility (4/10): Waiter carries and band reverse flyes require shoulder mobility and stability. Most movements use basic ranges; no extreme flexibility demands present in the workout structure.

Movements

• Sandbag Carry
• Push-Up
• Waiter Carry
• Dumbbell Hang Clean and Jerk
• Double-Under

Modality Profile

Movements identified: Eccentric decline bench (W), Double-unders (G), Dumbbell hang clean and jerk (W), Push-ups (G), Sandbag bear hug carry (W), Right hand waiter carry (W), Band reverse fly right (W), Left hand waiter carry (W), Band reverse fly left (W). Total: 9 unique movements. Gymnastics: 2 (double-unders, push-ups) = 22%. Monostructural: 1 (sandbag bear hug carry as loaded carry) = 11%. Weightlifting: 6 (eccentric decline bench, dumbbell hang clean and jerk, waiter carries, band reverse flies) = 67%. Rounded to nearest 10%: G=40, M=10, W=50.