Workout Description
Why This Workout Is Very Hard
This workout layers multiple limiting factors simultaneously: 135# squat cleans demand technical focus under fatigue, 100# sandbag goblet squats crush grip and anterior chain, and peg board leg raises require elite-level gymnastics skill many average athletes cannot perform. The 2:1 rest offers partial recovery in part one, but the second piece compounds quad, core, and grip fatigue across 60 calories on the Assault Bike, heavy squatting, and high-skill gymnastic holds.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Extremely high volume per round: 40 goblet squats at 100#, 20 atomic sit-ups, 15 GHD, 15 peg board leg raises, plus bike calories. Cumulative muscular endurance across 3 rounds is a dominant challenge.
- Endurance (7/10): Three rounds of 75+ assault airbike calories total per round creates substantial cardiovascular demand. Sustained aerobic output across all rounds makes endurance a primary driver of this workout's difficulty.
- Strength (6/10): 135# squat cleans and 100# sandbag goblet squats represent meaningful loads requiring real strength. Only 5 squat clean reps per round prevents a pure strength score, but loading is significant throughout.
- Flexibility (6/10): Squat cleans demand front rack mobility and deep squat positioning. GHD sit-ups require hip flexor extensibility. Peg board leg raises need posterior chain flexibility. Collectively, above-average mobility is required.
- Speed (5/10): Programmed rest of 2:00 mid-round partially resets the athlete, encouraging push on subsequent sections. For Time format rewards efficient transitions and cycling, but structured rest moderates pure sprint intensity.
- Power (4/10): Squat cleans at 135# provide a meaningful explosive demand each round. However, the bulk of volume consists of sustained grinding movements rather than purely explosive efforts, diluting overall power emphasis.
Movements
- Squat Clean
- Air Bike
- Hanging Leg Raise
- Pegboard Ascent
- Sit-Up
- Goblet Squat
- GHD Sit-Up
Modality Profile
6 total movements: Gymnastics (3) = GHD Sit-Up, Atomic Sit-Up, Pegboard Ascent (50%); Monostructural (1) = Air Bike (rounded to 20%); Weightlifting (2) = Squat Clean, Goblet Squat (30%). Raw percentages: G=50%, M=17%, W=33%, adjusted to nearest 10% while summing to 100%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Three rounds of 75+ assault airbike calories total per round creates substantial cardiovascular demand. Sustained aerobic output across all rounds makes endurance a primary driver of this workout's difficulty. |
| Stamina | 8/10 | Extremely high volume per round: 40 goblet squats at 100#, 20 atomic sit-ups, 15 GHD, 15 peg board leg raises, plus bike calories. Cumulative muscular endurance across 3 rounds is a dominant challenge. |
| Strength | 6/10 | 135# squat cleans and 100# sandbag goblet squats represent meaningful loads requiring real strength. Only 5 squat clean reps per round prevents a pure strength score, but loading is significant throughout. |
| Flexibility | 6/10 | Squat cleans demand front rack mobility and deep squat positioning. GHD sit-ups require hip flexor extensibility. Peg board leg raises need posterior chain flexibility. Collectively, above-average mobility is required. |
| Power | 4/10 | Squat cleans at 135# provide a meaningful explosive demand each round. However, the bulk of volume consists of sustained grinding movements rather than purely explosive efforts, diluting overall power emphasis. |
| Speed | 5/10 | Programmed rest of 2:00 mid-round partially resets the athlete, encouraging push on subsequent sections. For Time format rewards efficient transitions and cycling, but structured rest moderates pure sprint intensity. |
3RFT:15 Cal AA5 Squat Clean 135#15 GHDRest 2:130 Cal AA20 Goblet Squat 100# SB10 Atomic Sit-up 20#15 Peg Board Leg Raise10 Atomic Sit-up 20 Goblet Squat30 Cal AA