Workout Description
Why This Workout Is Hard
This workout combines moderate-heavy dumbbell loads (35/20 lbs) with sustained metabolic demand across 5 rounds. The 20/16 cal bike leg-only creates significant quad fatigue before farmers carries and box step-overs, compounding leg fatigue. The 12 DB strict presses demand shoulder stability when fatigued. Partner switching provides minimal recovery. Total volume and movement sequencing create substantial fatigue accumulation, though loads aren't maximal. Average athletes will complete but with noticeable scaling needs.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Five rounds of moderate-to-high rep pressing, box step-overs, and farmers carry demand sustained muscular endurance across upper body and legs throughout the workout.
- Endurance (7/10): 30-minute time cap with sustained aerobic demand from bike calories, farmers carry, and repeated pressing creates significant cardiovascular challenge requiring aerobic capacity maintenance.
- Flexibility (6/10): Turkish get-ups demand significant shoulder and hip mobility; strict pressing requires thoracic mobility; box step-overs and farmers carry require moderate range of motion.
- Speed (6/10): For-time format with partner switching creates pacing pressure; quick transitions between movements and bike-to-ground transitions demand efficient movement cycling and minimal rest.
- Strength (5/10): Moderate dumbbell loads (35/20 lbs) for pressing and farmers carry require meaningful force production, but not maximal strength efforts given rep ranges and fatigue context.
- Power (3/10): Primarily strength-endurance focused; box step-overs provide minor explosive demand, but bike, farmers carry, and pressing are controlled, non-explosive movements.
Movements
- Air Bike
- Farmer Carry
- Box Step-Over
- Dumbbell Overhead Strict Press
- Turkish Get-Up
Modality Profile
Workout contains 5 unique movements: DB Strict Press (W), Turkish Get Up (W), Calorie Bike (M), DB Farmers Carry (W), DB Box Step Overs (G), DB Strict Press (W - already counted). Unique movements: DB Strict Press (W), Turkish Get Up (W), Bike (M), DB Farmers Carry (W), DB Box Step Overs (G). Total: 5 movements. W: 3/5 = 60%, M: 1/5 = 20%, G: 1/5 = 20%
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | 30-minute time cap with sustained aerobic demand from bike calories, farmers carry, and repeated pressing creates significant cardiovascular challenge requiring aerobic capacity maintenance. |
| Stamina | 8/10 | Five rounds of moderate-to-high rep pressing, box step-overs, and farmers carry demand sustained muscular endurance across upper body and legs throughout the workout. |
| Strength | 5/10 | Moderate dumbbell loads (35/20 lbs) for pressing and farmers carry require meaningful force production, but not maximal strength efforts given rep ranges and fatigue context. |
| Flexibility | 6/10 | Turkish get-ups demand significant shoulder and hip mobility; strict pressing requires thoracic mobility; box step-overs and farmers carry require moderate range of motion. |
| Power | 3/10 | Primarily strength-endurance focused; box step-overs provide minor explosive demand, but bike, farmers carry, and pressing are controlled, non-explosive movements. |
| Speed | 6/10 | For-time format with partner switching creates pacing pressure; quick transitions between movements and bike-to-ground transitions demand efficient movement cycling and minimal rest. |
Metabolic Conditioning Prep:DB Strict Press Review Find heavy Turkish Get up ( with medball attached) Metabolic Conditioning: 5 Rounds for time of-P1: 20/16 Cal legs only AA BikeP2: 100M DB Farmers Carry 35/2015 DB Box step overs12 DB Strict pressesSWITCH30 MIN TIME CAPScore- Time to complete or timed out