Workout Description
Why This Workout Is Hard
This workout combines continuous high-volume upper body work (120 push-ups, 120 BSUs) with three 400m runs while wearing a vest, creating significant cumulative fatigue. The vest amplifies the running demand, while the push-ups and BSUs interfere with each other (shoulder/core fatigue). The loaded carries at the end demand grip and core stability when already fatigued. Most average athletes will complete it but with noticeable struggle, particularly in the final rounds.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of push-ups and box step-ups (120 total) combined with loaded carries demand significant muscular endurance. The vest adds fatigue accumulation across all movements.
- Endurance (7/10): Three 400m runs in a weighted vest create sustained cardiovascular demand. The repeated running intervals with moderate recovery between movement blocks challenge aerobic capacity throughout the workout.
- Speed (6/10): For-time format demands consistent pacing and quick transitions between movement blocks. Minimizing rest between runs, gymnastics, and carries is critical for performance.
- Strength (4/10): Weighted vest adds load, but movements are primarily bodyweight-based. Suitcase carries with 62# dumbbells provide moderate strength stimulus, but not maximal effort.
- Flexibility (3/10): Push-ups and box step-ups require basic shoulder and hip mobility. Loaded carries demand core stability but minimal extreme range of motion demands.
- Power (2/10): Movements emphasize steady grinding rather than explosive output. Box step-ups and carries are controlled; no plyometric or ballistic elements present.
Movements
- Sandbag Carry
- Push-Up
- General Mobility
- Single-Arm Farmer Carry
- Run
- Box Step-Up
Modality Profile
Workout contains 10 unique movements: 400m run (M), BSU/back squat (W), push-up (G), sled bear hug carry (W), suitcase carry L (W), suitcase carry R (W), and stretch (non-counted). Counting distinct movements: 3 monostructural (runs), 4 weightlifting (BSU, sled carries x3), 2 gymnastics (push-ups, BSU as bodyweight variant). Adjusted to 40% gymnastics, 30% monostructural, 30% weightlifting.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Three 400m runs in a weighted vest create sustained cardiovascular demand. The repeated running intervals with moderate recovery between movement blocks challenge aerobic capacity throughout the workout. |
| Stamina | 8/10 | High volume of push-ups and box step-ups (120 total) combined with loaded carries demand significant muscular endurance. The vest adds fatigue accumulation across all movements. |
| Strength | 4/10 | Weighted vest adds load, but movements are primarily bodyweight-based. Suitcase carries with 62# dumbbells provide moderate strength stimulus, but not maximal effort. |
| Flexibility | 3/10 | Push-ups and box step-ups require basic shoulder and hip mobility. Loaded carries demand core stability but minimal extreme range of motion demands. |
| Power | 2/10 | Movements emphasize steady grinding rather than explosive output. Box step-ups and carries are controlled; no plyometric or ballistic elements present. |
| Speed | 6/10 | For-time format demands consistent pacing and quick transitions between movement blocks. Minimizing rest between runs, gymnastics, and carries is critical for performance. |
In a vest;400 meter run60 BSU60 push-up 400 meter run 60 push-up 60 BSU400 meter run 3x50 meter SB bear hug carry50 meter suitcase carry 62# L50 meter suitcase carry 62# RStretch