Workout Description
Why This Workout Is Hard
The Tabata pre-squat (4 lower-body movements, ~16 minutes) significantly pre-fatigues the legs before the 100# sandbag squats even begin. Subsequent hip thrusts at 135# and weighted GHD sit-ups add meaningful posterior chain and core volume. The 1-mile Air Assault closing the session becomes genuinely taxing with accumulated leg fatigue. High total volume, moderate-heavy loading, and GHD experience requirements push this firmly into Hard territory.
Training Focus
This workout develops the following fitness attributes:
- Endurance (5/10): Tabata intervals on the Air Assault bike and a closing 1-mile AA ride provide meaningful cardiovascular demand, though strength supersets between these bouts interrupt sustained aerobic output.
- Stamina (5/10): Tabata cycling through lunges, mountain climbers, and squats plus GHD sit-ups and hip thrust sets create moderate muscular endurance demands across lower body and core musculature.
- Strength (5/10): 100# sandbag squats and 135# hip thrusts represent moderate loading at low-to-moderate rep ranges. Not near-maximal effort, but a legitimate strength stimulus for lower body and glutes.
- Flexibility (5/10): GHD sit-ups demand substantial hip flexor length and lumbar extension range. Lunges, deep squats, and hip thrusts also challenge hip and ankle mobility throughout the session.
- Speed (3/10): The Tabata format rewards fast output during 20-second work periods, but overall session pacing is deliberate. No sprint cycling or rapid complex transitions define this workout's stimulus.
- Power (2/10): No overtly explosive movements are programmed. Sandbag squats could be driven with intent, but the session structure favors controlled strength and endurance output over high-velocity expression.
Movements
- Mountain Climber
- Air Squat
- Sandbag Squat
- Alternating Lunge
- Run
- GHD Sit-Up
Modality Profile
Tabata is a timing protocol, not a movement. Of the 7 actual movements: Gymnastics (5) = Alternating Lunge, Mountain Climber, Air Squat, Hip Thrust, GHD Sit-Up; Monostructural (1) = Run; Weightlifting (1) = Sandbag Squat. Ratios: G 5/7 ≈ 71% → 70%, M 1/7 ≈ 14% → 10%, W 1/7 ≈ 14% → 20%, totaling 100%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | Tabata intervals on the Air Assault bike and a closing 1-mile AA ride provide meaningful cardiovascular demand, though strength supersets between these bouts interrupt sustained aerobic output. |
| Stamina | 5/10 | Tabata cycling through lunges, mountain climbers, and squats plus GHD sit-ups and hip thrust sets create moderate muscular endurance demands across lower body and core musculature. |
| Strength | 5/10 | 100# sandbag squats and 135# hip thrusts represent moderate loading at low-to-moderate rep ranges. Not near-maximal effort, but a legitimate strength stimulus for lower body and glutes. |
| Flexibility | 5/10 | GHD sit-ups demand substantial hip flexor length and lumbar extension range. Lunges, deep squats, and hip thrusts also challenge hip and ankle mobility throughout the session. |
| Power | 2/10 | No overtly explosive movements are programmed. Sandbag squats could be driven with intent, but the session structure favors controlled strength and endurance output over high-velocity expression. |
| Speed | 3/10 | The Tabata format rewards fast output during 20-second work periods, but overall session pacing is deliberate. No sprint cycling or rapid complex transitions define this workout's stimulus. |
Pre squat:TABATA1: aa2: Lunge3: mountain climb 4: squatPost squat:3x5 each shoulder sandbag squat 100#SS:3x10 hip thrust 135#3x13 GHD sit-up 10#1 Mile AA