Workout Description
Why This Workout Is Hard
This workout stacks multiple fatigue multipliers without rest. The loaded 200m med ball run taxes legs and core before burpees, then the Assault Bike destroys both arms and lungs right before 21 pull-ups — a punishing combination. That's 63 total pull-ups after repeated AA efforts, making grip and lat endurance the primary limiter. Most average athletes will significantly break up the pull-ups in rounds 2 and 3, dragging total time into the 18-25 minute range.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High-rep pull-ups (63 total), 27 burpees, and repeated weighted carries create significant upper-body and full-body muscular endurance demands. Fatigue accumulates across rounds, testing sustained output.
- Endurance (7/10): Three rounds of 200m weighted runs and 15-cal Assault Bike segments create sustained cardiovascular demand. The continuous transitions between aerobic movements keep heart rate elevated throughout.
- Speed (5/10): Pacing the 21 pull-ups and burpees efficiently across rounds is critical. Quick transitions and cycling speed on the bike and through movements separate competitive performances.
- Power (4/10): Burpees over the med ball demand explosive hip extension and jump clearance. Pull-ups reward kipping power. However, fatigue across 3 rounds reduces peak power expression significantly.
- Strength (2/10): The 20# med ball is a light load, and all movements are bodyweight-based. Relative strength matters for pull-ups, but maximal force production is not a primary demand here.
- Flexibility (2/10): Burpees require basic hip and thoracic mobility, pull-ups need adequate shoulder range of motion. Standard positions throughout with no extreme mobility requirements.
Movements
- Medicine Ball Carry
- Air Bike
- Run
- Burpee Over Wall Ball
- Pull-Up
Modality Profile
5 movements total: Gymnastics (G) = Burpee Over Med Ball + Pull-Up (2); Monostructural (M) = Run + Air Bike (2); Weightlifting (W) = Medicine Ball Carry (1). Ratios: 2/5=40%, 2/5=40%, 1/5=20%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Three rounds of 200m weighted runs and 15-cal Assault Bike segments create sustained cardiovascular demand. The continuous transitions between aerobic movements keep heart rate elevated throughout. |
| Stamina | 8/10 | High-rep pull-ups (63 total), 27 burpees, and repeated weighted carries create significant upper-body and full-body muscular endurance demands. Fatigue accumulates across rounds, testing sustained output. |
| Strength | 2/10 | The 20# med ball is a light load, and all movements are bodyweight-based. Relative strength matters for pull-ups, but maximal force production is not a primary demand here. |
| Flexibility | 2/10 | Burpees require basic hip and thoracic mobility, pull-ups need adequate shoulder range of motion. Standard positions throughout with no extreme mobility requirements. |
| Power | 4/10 | Burpees over the med ball demand explosive hip extension and jump clearance. Pull-ups reward kipping power. However, fatigue across 3 rounds reduces peak power expression significantly. |
| Speed | 5/10 | Pacing the 21 pull-ups and burpees efficiently across rounds is critical. Quick transitions and cycling speed on the bike and through movements separate competitive performances. |
3 rounds:200 meter run with 20# med ball9 burpee over med ball15 cal AA21 pull-up