Workout Description
Why This Workout Is Hard
The 100# d-ball carry for 50m is a legitimate strength-endurance challenge, and the 10-cal Assault Bike immediately after d-ball work punishes an already-fatigued posterior chain and grip. Four rounds accumulate meaningful fatigue despite the 1:30 rest, which helps but doesn't fully neutralize it. The second section (double unders + push-ups) is moderate, but push-up capacity will be compromised from prior d-ball loading. Not Very Hard due to low rep counts and structured rest.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): D-ball carries, 60 cumulative push-ups, repeated rowing, and bike efforts accumulate significant muscular fatigue across upper body, lower body, and grip throughout all three workout segments.
- Endurance (6/10): Rowing, assault bike calories, and jump rope segments create sustained cardiovascular demand across multiple rounds, though the 1:30 structured rest in part one moderates overall aerobic intensity.
- Strength (6/10): The 100# D-ball carry and repeated over-shoulder tosses demand real force production beyond bodyweight, placing meaningful load on the posterior chain, core, and shoulders.
- Power (6/10): D-ball over shoulder is inherently explosive, requiring rapid hip extension and upper body drive. Rowing and assault bike also reward power output, making this a notable secondary demand.
- Flexibility (4/10): D-ball over shoulder requires hip hinge depth, thoracic extension, and shoulder mobility. The carry also demands stable hip and core positioning under load. Moderate overall demand.
- Speed (4/10): Structured 1:30 rest in part one reduces urgency. Double unders and push-up cycling in part two reward quick transitions, but overall pacing is steady rather than sprint-driven.
Movements
- Air Bike
- Single-Under
- Push-Up
- D-Ball Ground to Shoulder
- Row
- Double-Under
Modality Profile
6 total movements: Gymnastics (3) = Push-Up, Double-Under, Single-Under (bodyweight/jump rope coordination); Monostructural (2) = Row, Air Bike (cyclical cardio); Weightlifting (1) = D-Ball Ground to Shoulder (external load). Percentages: G 3/6=50%, M 2/6≈30%, W 1/6≈20%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 6/10 | Rowing, assault bike calories, and jump rope segments create sustained cardiovascular demand across multiple rounds, though the 1:30 structured rest in part one moderates overall aerobic intensity. |
| Stamina | 7/10 | D-ball carries, 60 cumulative push-ups, repeated rowing, and bike efforts accumulate significant muscular fatigue across upper body, lower body, and grip throughout all three workout segments. |
| Strength | 6/10 | The 100# D-ball carry and repeated over-shoulder tosses demand real force production beyond bodyweight, placing meaningful load on the posterior chain, core, and shoulders. |
| Flexibility | 4/10 | D-ball over shoulder requires hip hinge depth, thoracic extension, and shoulder mobility. The carry also demands stable hip and core positioning under load. Moderate overall demand. |
| Power | 6/10 | D-ball over shoulder is inherently explosive, requiring rapid hip extension and upper body drive. Rowing and assault bike also reward power output, making this a notable secondary demand. |
| Speed | 4/10 | Structured 1:30 rest in part one reduces urgency. Double unders and push-up cycling in part two reward quick transitions, but overall pacing is steady rather than sprint-driven. |
4 Rounds:250 meter row50 meter d ball carry 100#3 d ball over shoulder 10 cal AA1:30 rest 3 rounds:20 double unders 20 push-ups 1 round50 single unders