What is a good score for Covid SP?

Covid SP scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good Covid SP score?

A good Covid SP score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in Covid SP?

Your Covid SP approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale Covid SP?

Covid SP can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Covid SP work?

Covid SP primarily works the muscles involved in Sandbag Carry, Dumbbell Hammer Curl, Push-Up. This workout develops muscular endurance.

Covid SP WOD - Scaling & Strategy

Workout Description

For time:3 legless rope climbs10-1 deadlift5,6,7,8,9,10,11,12,13,14 pull-up Active rest 7:00 (3 legless)5-10-15-20-25 cal ski25-20-15-10-5 push-up 3 leglessStrength:3x2 laps each DB overhead carry + suitcase carry 50/502 laps sandbag bear hug carry 120#15 single dB head hold curl5/5 hammer curl 35#15 band tricep extension Crossover symmetry

Why This Workout Is Very Hard

This workout combines multiple high-demand elements: legless rope climbs (significant skill + grip demand), a 10-1 descending deadlift ladder (heavy barbell cycling under fatigue), and pull-ups stacked on top. The 7-minute active rest with 3 legless climbs provides minimal recovery before a ski/push-up finisher. Grip fatigue from rope climbs directly interferes with deadlift performance and pull-ups. The strength block adds substantial volume post-workout. Most average athletes will struggle with movement quality and pacing.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High rep ranges across pull-ups (55 total), push-ups (75 total), and ski calories demand significant muscular endurance. Carries and curls add volume but with less fatigue interference.

Endurance (7/10): The 7-minute active rest ski erg section combined with descending pull-ups and push-ups creates sustained cardiovascular demand. However, strength movements limit pure aerobic stimulus.

Strength (6/10): Deadlifts with ascending loads (5-14 reps) and loaded carries (50# DBs, 120# sandbag) provide moderate strength stimulus. Not maximal effort but substantial load demands.

Speed (5/10): For-time format encourages steady pacing rather than sprinting. Transitions between rope climbs, deadlifts, and pull-ups require efficiency but not explosive cycling.

Flexibility (4/10): Legless rope climbs and overhead carries require shoulder mobility. Most movements use basic ranges. Minimal extreme ROM demands compared to gymnastics-heavy workouts.

Power (3/10): Primarily grinding movements with minimal explosive demand. Deadlifts could be powerful but descending rep scheme favors strength endurance over speed.

Modality Profile

Gymnastics movements: legless rope climbs, pull-ups, push-ups (5 unique G movements). Monostructural: ski (1 unique M movement). Weightlifting: deadlift, DB overhead carry, suitcase carry, sandbag bear hug carry, single DB head hold curl, hammer curl, band tricep extension (7 unique W movements). Total: 13 movements. G: 5/13=38%≈40%, M: 1/13=8%≈20%, W: 7/13=54%≈40%.

Attribute	Score	Explanation
Endurance	7/10	The 7-minute active rest ski erg section combined with descending pull-ups and push-ups creates sustained cardiovascular demand. However, strength movements limit pure aerobic stimulus.
Stamina	8/10	High rep ranges across pull-ups (55 total), push-ups (75 total), and ski calories demand significant muscular endurance. Carries and curls add volume but with less fatigue interference.
Strength	6/10	Deadlifts with ascending loads (5-14 reps) and loaded carries (50# DBs, 120# sandbag) provide moderate strength stimulus. Not maximal effort but substantial load demands.
Flexibility	4/10	Legless rope climbs and overhead carries require shoulder mobility. Most movements use basic ranges. Minimal extreme ROM demands compared to gymnastics-heavy workouts.
Power	3/10	Primarily grinding movements with minimal explosive demand. Deadlifts could be powerful but descending rep scheme favors strength endurance over speed.
Speed	5/10	For-time format encourages steady pacing rather than sprinting. Transitions between rope climbs, deadlifts, and pull-ups require efficiency but not explosive cycling.

Attribute

Score

Explanation

Endurance

7/10

The 7-minute active rest ski erg section combined with descending pull-ups and push-ups creates sustained cardiovascular demand. However, strength movements limit pure aerobic stimulus.

Stamina

8/10

High rep ranges across pull-ups (55 total), push-ups (75 total), and ski calories demand significant muscular endurance. Carries and curls add volume but with less fatigue interference.

Strength

6/10

Deadlifts with ascending loads (5-14 reps) and loaded carries (50# DBs, 120# sandbag) provide moderate strength stimulus. Not maximal effort but substantial load demands.

Flexibility

4/10

Legless rope climbs and overhead carries require shoulder mobility. Most movements use basic ranges. Minimal extreme ROM demands compared to gymnastics-heavy workouts.

Power

3/10

Primarily grinding movements with minimal explosive demand. Deadlifts could be powerful but descending rep scheme favors strength endurance over speed.

Speed

5/10

For-time format encourages steady pacing rather than sprinting. Transitions between rope climbs, deadlifts, and pull-ups require efficiency but not explosive cycling.

Difficulty:

Very Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Very Hard

Training Focus

Movements

Modality Profile

Training Profile

Covid SP

Training Profile

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