Workout Description
Why This Workout Is Hard
The 90# D-ball over shoulder for 12 reps x3 rounds (36 total) is the primary limiter — this movement is brutally taxing on the posterior chain and demands full-body effort. It compounds directly with the D-ball carry, farmers carry, and deadlifts, creating relentless grip and posterior chain fatigue across all 3 rounds. The 200 total decline sit-ups accumulate meaningfully under that fatigue. The AA bookends add cardiovascular demand without providing true recovery.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High cumulative volume — 200 total decline sit-ups, 36 D-ball over-the-shoulder reps, 36 deadlifts, and carries across 3 rounds — heavily taxes muscular endurance across core, posterior chain, and grip.
- Endurance (6/10): Two 5-minute assault bike intervals at sustained wattage bookend the workout, creating meaningful aerobic demand. The carries and repeated effort between rounds keep heart rate elevated throughout.
- Strength (6/10): 90# D-ball carry and over-the-shoulder, plus farmers carry deadlifts, represent moderate-to-heavy functional loading. These aren't maximal efforts but require real strength under accumulated fatigue.
- Power (5/10): D-ball over the shoulder is a genuinely explosive hip-dominant movement requiring force generation. However, carries and deadlifts are grinding strength efforts, creating a mixed power-to-strength stimulus.
- Flexibility (4/10): D-ball front rack carry demands shoulder and thoracic mobility. Decline sit-ups require adequate hip flexor range. Farmers carry hip hinge needs hamstring flexibility. Above basic but not extreme demands.
- Speed (3/10): No sprint cycling or time-pressure element drives this workout. Pace is dictated by load management and grip fatigue across carries. The assault bike wattage floors enforce sustainable steady-state output, not speed.
Movements
- Air Bike
- Farmer Carry
- Front-Racked Farmer Carry
- D-Ball Ground to Shoulder
- Sit-Up
- Deadlift
Modality Profile
6 total movements: Decline Sit Up = Gymnastics (1); Air Bike = Monostructural (1); Dumbbell Front Rack Carry, Dumbbell Over The Shoulder, Farmer Carry, and Farmer Carry Handle Deadlift = Weightlifting (4). Raw split: G 16.7%, M 16.7%, W 66.7%. Since G and M are equal at 1 movement each, they are kept symmetric at 20% each, with W adjusted to 60% to maintain a clean 100% total.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Two 5-minute assault bike intervals at sustained wattage bookend the workout, creating meaningful aerobic demand. The carries and repeated effort between rounds keep heart rate elevated throughout. |
| Stamina | 8/10 | High cumulative volume — 200 total decline sit-ups, 36 D-ball over-the-shoulder reps, 36 deadlifts, and carries across 3 rounds — heavily taxes muscular endurance across core, posterior chain, and grip. |
| Strength | 6/10 | 90# D-ball carry and over-the-shoulder, plus farmers carry deadlifts, represent moderate-to-heavy functional loading. These aren't maximal efforts but require real strength under accumulated fatigue. |
| Flexibility | 4/10 | D-ball front rack carry demands shoulder and thoracic mobility. Decline sit-ups require adequate hip flexor range. Farmers carry hip hinge needs hamstring flexibility. Above basic but not extreme demands. |
| Power | 5/10 | D-ball over the shoulder is a genuinely explosive hip-dominant movement requiring force generation. However, carries and deadlifts are grinding strength efforts, creating a mixed power-to-strength stimulus. |
| Speed | 3/10 | No sprint cycling or time-pressure element drives this workout. Pace is dictated by load management and grip fatigue across carries. The assault bike wattage floors enforce sustainable steady-state output, not speed. |
5:00 AA >150 Watts50 decline sit-up 3 rounds:50 meter D ball front rack carry 90#12 d ball over the shoulder50 meter farmers carry 75#12 farmers carry handle deadlift50 decline sit-up 5:00 AA >100 Watts