Workout Description
Why This Workout Is Hard
This workout combines moderate-to-heavy upper body loads (185lb bench, 65lb curls) with high volume across multiple muscle groups and limited rest. The 4-round structure with only 1:30 rest between rounds creates significant fatigue accumulation. Upper body pulling (T2B, chin-ups) and pressing movements interfere with each other. The 1K row and weighted sit-ups add metabolic demand. Average athletes will struggle with movement quality and rep completion in later rounds, requiring scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of upper body pulling, pressing, and curling across multiple rounds creates significant muscular endurance demand. Max rep efforts and accumulated reps stress sustained output capacity.
- Endurance (6/10): Multiple rowing intervals and sustained upper body work demand cardiovascular capacity. The 1K row and 2x500m rows provide aerobic stimulus, though rest periods limit pure endurance demand.
- Strength (6/10): Moderate loads (185# bench, 65# barbell curl, 50# dumbbell) with rep ranges of 6-10 provide strength stimulus. Not maximal effort, but meaningful resistance throughout.
- Speed (4/10): Structured rest periods (1:30 and 3:00) reduce cycling speed demands. Steady pacing through rounds rather than sprint intensity; transitions are managed but not rushed.
- Flexibility (3/10): Basic shoulder and hip mobility required for pressing, rowing, and T2B. No extreme range of motion demands; primarily standard CrossFit movement positions.
- Power (2/10): Primarily strength-endurance focus with controlled tempos. Max rep push-ups and chin-ups have some explosive demand, but overall workout emphasizes grinding through reps rather than explosive output.
Movements
- Air Bike
- Dumbbell Hammer Curl
- Push-Up
- Strict Chin-Up
- Sit-Up
- Bench Press
- Toes-to-Bar
- Barbell Curl
- Row
Modality Profile
Gymnastics movements: Push-ups, T2B (Toes-to-Bar), Chin-ups, Sit-ups (5 movements). Monostructural: Assault Bike, Rowing (2 movements). Weightlifting: Dumbbell Champagne, Bench Press, Barbell Curl, Hammer Curl, Weighted Sit-ups (5 movements). Total: 12 unique movements. G: 5/12=42%→40%, M: 2/12=17%→20%, W: 5/12=42%→40%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Multiple rowing intervals and sustained upper body work demand cardiovascular capacity. The 1K row and 2x500m rows provide aerobic stimulus, though rest periods limit pure endurance demand. |
| Stamina | 8/10 | High volume of upper body pulling, pressing, and curling across multiple rounds creates significant muscular endurance demand. Max rep efforts and accumulated reps stress sustained output capacity. |
| Strength | 6/10 | Moderate loads (185# bench, 65# barbell curl, 50# dumbbell) with rep ranges of 6-10 provide strength stimulus. Not maximal effort, but meaningful resistance throughout. |
| Flexibility | 3/10 | Basic shoulder and hip mobility required for pressing, rowing, and T2B. No extreme range of motion demands; primarily standard CrossFit movement positions. |
| Power | 2/10 | Primarily strength-endurance focus with controlled tempos. Max rep push-ups and chin-ups have some explosive demand, but overall workout emphasizes grinding through reps rather than explosive output. |
| Speed | 4/10 | Structured rest periods (1:30 and 3:00) reduce cycling speed demands. Steady pacing through rounds rather than sprint intensity; transitions are managed but not rushed. |
Brobuilding 💪🏼3 rounds:20 cal AA upper body only 4 rounds:6-10 Dumbbell Champagne 50# x26-10 Bench Press 185Max rep push up10 T2BRest 1:306-10 barbell curl 65#6-10 hammer curl 40# Max chin up10 T2BRest 3:001K row80 weighted sit-up 30# dB2 x 500 meter row