Workout Description
Why This Workout Is Hard
This workout combines moderate-to-high volume with light-moderate loads in a continuous format. The 2400m C2B rows (likely 2400m rows with chest-to-bar pull-ups) create significant aerobic demand, while the sandbag carries and barbell curls add muscular endurance stress. The structure—run, row, carries, curls, pull-ups, repeat—prevents meaningful recovery between movements. Grip fatigue from C2B and carries compounds throughout. Most average athletes will complete this but experience substantial fatigue accumulation, requiring pacing strategy and likely some movement scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of rowing (4800m total), barbell curls (20 reps), and toes-to-bar (10 reps) demand muscular endurance. Sandbag carries add sustained grip and core fatigue.
- Endurance (7/10): Two 600m runs bookend the workout with sustained 2400m rows, creating significant cardiovascular demand. The continuous aerobic work tests heart and lung capacity throughout.
- Flexibility (5/10): Toes-to-bar requires significant hip and shoulder mobility. Chest-to-bar pulls demand thoracic extension. Sandbag carries need basic shoulder stability.
- Strength (4/10): Moderate loads with 125# sandbag carries and 65# barbell curls. Not maximal effort; emphasis is on volume and endurance rather than heavy strength.
- Speed (4/10): Moderate pacing required with transitions between running, rowing, and barbell work. Not sprint-focused; steady output maintained throughout the longer duration.
- Power (2/10): Minimal explosive demand. Movements are steady-paced grinding efforts. No Olympic lifts or plyometrics; focus is muscular endurance over power output.
Movements
- Sandbag Carry
- Toes-to-Bar
- Run
- Barbell Curl
- BikeErg
Modality Profile
7 unique movements: 600m run (M), 2400m C2B (M), 5x100m sandbag carry (W), 20 barbell curl (W), 10 T2B (G), 2400m C2B (M - counted once), 600m run (M - counted once). Unique count: Run (M), C2B (M), Sandbag carry (W), Barbell curl (W), T2B (G) = 5 unique movements. M: 2/7=29%, W: 2/7=29%, G: 1/7=14%. Adjusted to nearest 10%: M=43%, W=29%, G=29%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Two 600m runs bookend the workout with sustained 2400m rows, creating significant cardiovascular demand. The continuous aerobic work tests heart and lung capacity throughout. |
| Stamina | 8/10 | High volume of rowing (4800m total), barbell curls (20 reps), and toes-to-bar (10 reps) demand muscular endurance. Sandbag carries add sustained grip and core fatigue. |
| Strength | 4/10 | Moderate loads with 125# sandbag carries and 65# barbell curls. Not maximal effort; emphasis is on volume and endurance rather than heavy strength. |
| Flexibility | 5/10 | Toes-to-bar requires significant hip and shoulder mobility. Chest-to-bar pulls demand thoracic extension. Sandbag carries need basic shoulder stability. |
| Power | 2/10 | Minimal explosive demand. Movements are steady-paced grinding efforts. No Olympic lifts or plyometrics; focus is muscular endurance over power output. |
| Speed | 4/10 | Moderate pacing required with transitions between running, rowing, and barbell work. Not sprint-focused; steady output maintained throughout the longer duration. |
600 meter run 2400 meter C2B 5x 100 meter sandbag carry 125# 20 barbell curl 65# 10 T2B 2400 meter C2B 600 meter run