Workout Description

Why This Workout Is Hard

This workout combines moderate-to-heavy barbell loads (95-165 lbs power cleans) with significant ski volume and metabolic demand. The three 400m ski intervals with ascending clean weights create fatigue accumulation before the barbell work peaks. The subsequent 3x200m ski intervals with dumbbell complexes maintain intensity with minimal recovery. The final 100 knee pushups compound accumulated shoulder and core fatigue. The work-to-rest ratio heavily favors work, and movement interference (ski→clean→ski→dumbbell→pushups) stacks demands across multiple muscle groups, pushing most average athletes to their limits.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Power cleans and dumbbell hang clean push jerks are inherently explosive movements requiring rapid force generation and triple extension.
• Strength (7/10): Progressive loading in power cleans (95→135→165 lbs) demands significant force production, though not maximal single-rep efforts.
• Stamina (6/10): Sustained muscular output across multiple rounds of power cleans at increasing loads and high-rep knee pushups, testing upper body and leg endurance.
• Endurance (5/10): Moderate cardiovascular demand from ski intervals and repeated power clean complexes with 3-minute rest periods allowing partial recovery between efforts.
• Flexibility (4/10): Power cleans and hang cleans require moderate shoulder and hip mobility; knee pushups demand basic thoracic and shoulder range of motion.
• Speed (4/10): Structured rest periods between sets reduce cycling speed; ski intervals provide moderate pacing demands but not sprint-level transitions.

Movements

• Air Bike
• Power Clean
• Knee Push-Up
• Ski Erg
• Dumbbell Hang Clean and Jerk

Modality Profile

Workout contains 10 unique movements: Ski (M), Power Clean (W), Hang Clean Push Jerk (W), DB Hang Clean Push Jerk (W), Knee Pushups (G), and Assault Bike (M). Modality breakdown: 1 Gymnastics movement (10%), 4 Monostructural movements (40%), and 5 Weightlifting movements (50%).