Workout Description
Why This Workout Is Medium
This workout features a structured EMOM format with built-in recovery—the most critical factor. While 18,000 meters is substantial volume, the every-2:00 structure provides 50+ seconds of rest between efforts. The 125# sandbag bear hug is moderate loading (manageable for average athletes), and suitcase holds are low-intensity grip work. The combination of light-moderate loads with generous rest periods makes this accumulative but not overwhelming. Limiting factor is grip endurance and mental toughness over 30 minutes, not acute intensity.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Isometric holds and loaded carries require significant muscular endurance. Repeated sandbag bear hugs and suitcase holds accumulate fatigue across many rounds, testing sustained output.
- Endurance (7/10): EMOM structure over extended duration demands sustained cardiovascular capacity. Continuous 2-minute intervals for multiple rounds stress aerobic system without full recovery between efforts.
- Strength (6/10): 125# sandbag and 62# suitcase loads provide moderate resistance. Not maximal strength work, but loaded carries and bear hugs demand meaningful force production throughout.
- Speed (4/10): EMOM format with 2-minute intervals provides steady pacing structure. Minimal transition time between movements, but no sprint cycling or rapid movement cycling.
- Flexibility (3/10): Bear hug and suitcase hold positions require basic shoulder and core stability. Minimal dynamic range of motion demands; primarily static positioning.
- Power (1/10): Isometric holds and loaded carries are slow, grinding movements. No explosive component; emphasis on sustained tension rather than rapid force generation.
Movements
- Sandbag Bear Hug Hold
- Dumbbell Hold
- BikeErg
Modality Profile
Workout consists of 18000 meters (monostructural cardio component) paired with sandbag bear hug holds and suitcase carries (both weighted external load movements). The primary focus is weightlifting/loaded carries (2 movements) with a secondary monostructural component (1 movement). Percentage breakdown: 2 weighted movements / 3 total = 67% rounds to 70%, but given the 18000m distance emphasis, adjusted to W: 90, M: 10, G: 0.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | EMOM structure over extended duration demands sustained cardiovascular capacity. Continuous 2-minute intervals for multiple rounds stress aerobic system without full recovery between efforts. |
| Stamina | 8/10 | Isometric holds and loaded carries require significant muscular endurance. Repeated sandbag bear hugs and suitcase holds accumulate fatigue across many rounds, testing sustained output. |
| Strength | 6/10 | 125# sandbag and 62# suitcase loads provide moderate resistance. Not maximal strength work, but loaded carries and bear hugs demand meaningful force production throughout. |
| Flexibility | 3/10 | Bear hug and suitcase hold positions require basic shoulder and core stability. Minimal dynamic range of motion demands; primarily static positioning. |
| Power | 1/10 | Isometric holds and loaded carries are slow, grinding movements. No explosive component; emphasis on sustained tension rather than rapid force generation. |
| Speed | 4/10 | EMOM format with 2-minute intervals provides steady pacing structure. Minimal transition time between movements, but no sprint cycling or rapid movement cycling. |
18000 meters Every 2:00 x 5 sandbag bear hug 125# Then every 2:00 x suitcase hold 62# (L/R/L/R)