Workout Description

Why This Workout Is Hard

This workout combines moderate-to-heavy loading (50# waiters carry, 120# squat front squats) with significant volume and minimal rest. The 6-round structure with only 2:00 rest between rounds creates substantial fatigue accumulation. The second portion's 'I go you go' format with 5 rounds of 10 cal assault bike + 7 squat front squats demands sustained intensity. Double-unders and push-ups compound shoulder/arm fatigue. Most average athletes will complete this but experience notable difficulty, particularly in later rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume across multiple movement patterns: 90 wall balls, 180 double unders, 90 push-ups, plus loaded carries and barbell work. Sustained muscular output across upper body, lower body, and grip.
• Endurance (7/10): Two distinct intervals with moderate-to-high cardiovascular demand. Six rounds of mixed modal work with 2-minute rest, plus five rounds of alternating partner work sustains aerobic system throughout.
• Strength (6/10): Moderate loading with 120# barbell front squats and 50/35# waiters carry. Not maximal effort, but meaningful loads combined with fatigue create strength-endurance demand.
• Speed (6/10): Double unders require quick cycling. Partner format in second section demands rapid transitions and pacing. Minimal rest between movements forces consistent movement speed throughout.
• Power (5/10): Double unders and wall balls demand explosive hip extension and arm speed. Front squats under fatigue require power maintenance. Mixed with grinding movements, creating moderate power demand.
• Flexibility (4/10): Wall balls and front squats require moderate shoulder and hip mobility. Push-ups and carries demand basic thoracic mobility. No extreme range of motion positions required.

Movements

• Wall Ball
• Air Bike
• Push-Up
• Front Squat
• Waiter Carry
• Double-Under

Modality Profile

Workout contains 5 unique movements: Wall Ball (W), Double-Unders (G), Push-ups (G), Waiters Carry (W), Assault Bike (M), and Sandbag Front Squat (W). Distribution: 2 Gymnastics movements (40%), 1 Monostructural movement (20%), 3 Weightlifting movements (60%). Rounded to nearest 10%: G=40, M=20, W=40.