Workout Description
Why This Workout Is Hard
This workout combines moderate-to-heavy loads (sandbag deadlifts, weighted pull-ups with vest) with significant volume across multiple modalities. The ski erg calories (20→25→30→35→40) create escalating aerobic demand, while the EMOM pull-ups demand consistency under fatigue. Movement interference is substantial: grip is taxed by ski, rows, and pull-ups sequentially. The accessory triset adds volume when fatigued. Average athletes will complete this but experience notable fatigue accumulation and require scaling on weighted movements or pull-up reps.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of pulling movements (ring rows, pull-ups) combined with sandbag work and extended ski intervals tests muscular endurance across multiple muscle groups over extended duration.
- Endurance (7/10): Sustained ski erg work across multiple intervals (20-40 calories) demands significant cardiovascular capacity. The EMOM pull-up sections maintain aerobic demand without full recovery between efforts.
- Strength (6/10): Sandbag deadlifts and carries with weight vest pull-ups provide moderate loading. Ring rows and L-sits demand substantial bodyweight strength, though not maximal effort lifts.
- Speed (6/10): EMOM structure enforces consistent pacing and quick transitions between movements. Ski intervals require steady cycling, though not all-out sprint intensity throughout.
- Flexibility (5/10): Ring rows and L-sits require moderate shoulder and hip mobility. Side bends and flutter kicks demand core flexibility, but overall ROM demands are moderate rather than extreme.
- Power (3/10): Primarily strength-endurance and aerobic work. Kipping pull-ups provide some explosive demand, but the workout emphasizes sustained output over explosive movements.
Movements
- Ring Row
- Sandbag Carry
- L-Sit
- Flutter Kick
- Calf Raise
- Knees-to-Elbow
- Ski Erg
- Sandbag Deadlift
- Kipping Pull-Up
- Weighted Strict Pull-Up
Modality Profile
Gymnastics movements (pull-ups, ring rows, K2E, ring L-sit, flutter kicks, calf raises, banded lat retractions) comprise 50%. Monostructural cardio (ski calories) comprises 30%. Weightlifting movements (sandbag deadlift, sandbag carry, side bends with weight, weight vest pull-ups) comprise 20%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 7/10 | Sustained ski erg work across multiple intervals (20-40 calories) demands significant cardiovascular capacity. The EMOM pull-up sections maintain aerobic demand without full recovery between efforts. |
| Stamina | 8/10 | High volume of pulling movements (ring rows, pull-ups) combined with sandbag work and extended ski intervals tests muscular endurance across multiple muscle groups over extended duration. |
| Strength | 6/10 | Sandbag deadlifts and carries with weight vest pull-ups provide moderate loading. Ring rows and L-sits demand substantial bodyweight strength, though not maximal effort lifts. |
| Flexibility | 5/10 | Ring rows and L-sits require moderate shoulder and hip mobility. Side bends and flutter kicks demand core flexibility, but overall ROM demands are moderate rather than extreme. |
| Power | 3/10 | Primarily strength-endurance and aerobic work. Kipping pull-ups provide some explosive demand, but the workout emphasizes sustained output over explosive movements. |
| Speed | 6/10 | EMOM structure enforces consistent pacing and quick transitions between movements. Ski intervals require steady cycling, though not all-out sprint intensity throughout. |
20 calorie ski7 K2E9 ring row11 sandbag deadlift1 sandbag carry around perimeter of driveway 25 calorie ski“”30 calorie ski “”35 calorie ski“”40 calorie ski“”EMOM65 Alternating grip weight vest strict pull-up 20#EMOM27 weight vest kipping pull-upTriset x3Max bent knee ring L sit with vest15/15 side bend 62#50 calf raises X310 banded lat retractions 34 2-count flutter kick