Workout Description
Why This Workout Is Hard
Two major factors drive this rating: 45 weighted GHD sit-ups (20#) is a serious hip flexor and core tax that many athletes underestimate, and the 21-15-9 barbell squat complex at 135# (45 total reps) is substantial volume, compounded by pre-fatigued legs from Part 1. The 5-minute rest helps but doesn't fully erase accumulation. Cumulative leg and core fatigue across both parts is the primary limiting factor.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): High total volume across step-ups, GHD sit-ups, squat complexes, and V-ups places significant muscular endurance demands on legs, core, and hips across both workout segments.
- Flexibility (7/10): GHD sit-ups demand considerable hip flexor length and spinal extension range of motion. Front squats require thoracic and wrist mobility. Above-average flexibility demands for a conditioning workout.
- Endurance (5/10): Two-part structure with a 5-minute rest limits continuous cardiovascular output. Step-ups and squat complexes elevate heart rate significantly, but the rest period breaks sustained aerobic demand.
- Strength (5/10): The 135# BS-FS-BS complex requires meaningful barbell strength, and the weighted 20# GHD sit-ups add load to core work — moderate strength demands without approaching near-maximal efforts.
- Speed (5/10): For Time format incentivizes fast transitions and efficient barbell cycling. However, moderate loading and rep volume make pacing strategy more important than raw speed across both segments.
- Power (3/10): Movements are primarily cyclical and strength-endurance in nature. Squats and step-ups have minimal explosive requirement, and the For Time format favors pacing over powerful single efforts.
Movements
- Back Squat
- Front Squat
- V-Up
- Step-Up
- GHD Sit-Up
Modality Profile
5 total movements: Gymnastics (3) — Step-Up, GHD Sit-Up, V-Up are all bodyweight movements; Weightlifting (2) — Back Squat and Front Squat both use an external barbell load. No monostructural movements present. Raw split: G=3/5 (60%), W=2/5 (40%), rounds cleanly to G:60, M:0, W:40.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | Two-part structure with a 5-minute rest limits continuous cardiovascular output. Step-ups and squat complexes elevate heart rate significantly, but the rest period breaks sustained aerobic demand. |
| Stamina | 7/10 | High total volume across step-ups, GHD sit-ups, squat complexes, and V-ups places significant muscular endurance demands on legs, core, and hips across both workout segments. |
| Strength | 5/10 | The 135# BS-FS-BS complex requires meaningful barbell strength, and the weighted 20# GHD sit-ups add load to core work — moderate strength demands without approaching near-maximal efforts. |
| Flexibility | 7/10 | GHD sit-ups demand considerable hip flexor length and spinal extension range of motion. Front squats require thoracic and wrist mobility. Above-average flexibility demands for a conditioning workout. |
| Power | 3/10 | Movements are primarily cyclical and strength-endurance in nature. Squats and step-ups have minimal explosive requirement, and the For Time format favors pacing over powerful single efforts. |
| Speed | 5/10 | For Time format incentivizes fast transitions and efficient barbell cycling. However, moderate loading and rep volume make pacing strategy more important than raw speed across both segments. |
FT:21-15-9Building Alarm Step-up9-15-21GHD 20#Rest 5:0021-15-9Bs-Fs-Bs 135#9-15-21V-up