What is a good score for TRW Ryan @ E19?

TRW Ryan @ E19 scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good TRW Ryan @ E19 score?

A good TRW Ryan @ E19 score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in TRW Ryan @ E19?

Your TRW Ryan @ E19 approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale TRW Ryan @ E19?

TRW Ryan @ E19 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does TRW Ryan @ E19 work?

TRW Ryan @ E19 primarily works the muscles involved in Push-Up, Front Squat, Loaded Stair Walk. This workout develops muscular endurance.

TRW Ryan @ E19 WOD - Scaling & Strategy

Workout Description

15:005xDown+up stairs (26 steps + 1 landing each way) carrying 35/35 w/60# vest 15 push-ups on DB’s with vest onIn remaining time, max up+down stairs with no DB’sScore = up and down in remaining time 4x5 front squat @ 135 w/ :20 hold after 5th rep50 calf raises @ 135

Why This Workout Is Hard

This workout combines moderate-heavy loads with significant volume and fatigue accumulation. The 15-minute stair assault with 35lb dumbbells and 60lb vest creates substantial leg and cardiovascular demand, followed immediately by push-ups still wearing the vest. The remaining stair sprints add a grinding finisher. The second block's front squats at 135lb with 20-second holds demand strength-endurance while fatigued, compounded by 50 calf raises. The cumulative leg fatigue and continuous intensity without built-in recovery makes this challenging for average athletes.

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): High volume of stair repeats, push-ups, and calf raises challenge muscular endurance. Loaded carries with vest amplify fatigue accumulation across multiple muscle groups.

Endurance (7/10): 15-minute AMRAP with sustained stair climbing and loaded carries demands continuous cardiovascular output. Heavy vest and DBs increase aerobic demand throughout the entire duration.

Strength (6/10): Front squats at 135 with 20-second holds and 60# vest create moderate strength demands. Calf raises add supplemental strength work but aren't maximal efforts.

Speed (6/10): AMRAP format incentivizes quick transitions and steady pacing. Stair repeats and push-ups can be cycled rapidly, but loaded carries naturally slow movement velocity.

Flexibility (3/10): Stair climbing and front squats require basic ankle and hip mobility. No extreme range of motion demands; primarily functional movement patterns.

Power (2/10): Minimal explosive demand. Stair climbing is steady-paced, front squats emphasize holds over speed, and push-ups are controlled. No ballistic movements.

Modality Profile

5 unique movements identified: (1) Stairs with DBs and vest = W, (2) Push-ups with vest = G, (3) Stairs no load = M, (4) Front squat with hold = W, (5) Calf raises = W. Distribution: Weightlifting 2/5 (40%), Gymnastics 1/5 (20%), Monostructural 1/5 (20%), with remaining 20% split between G and M due to the mixed nature of loaded stair climbing. Adjusted to G: 40, M: 20, W: 40 for balanced three-modality profile.

Attribute	Score	Explanation
Endurance	7/10	15-minute AMRAP with sustained stair climbing and loaded carries demands continuous cardiovascular output. Heavy vest and DBs increase aerobic demand throughout the entire duration.
Stamina	8/10	High volume of stair repeats, push-ups, and calf raises challenge muscular endurance. Loaded carries with vest amplify fatigue accumulation across multiple muscle groups.
Strength	6/10	Front squats at 135 with 20-second holds and 60# vest create moderate strength demands. Calf raises add supplemental strength work but aren't maximal efforts.
Flexibility	3/10	Stair climbing and front squats require basic ankle and hip mobility. No extreme range of motion demands; primarily functional movement patterns.
Power	2/10	Minimal explosive demand. Stair climbing is steady-paced, front squats emphasize holds over speed, and push-ups are controlled. No ballistic movements.
Speed	6/10	AMRAP format incentivizes quick transitions and steady pacing. Stair repeats and push-ups can be cycled rapidly, but loaded carries naturally slow movement velocity.

Attribute

Score

Explanation

Endurance

7/10

15-minute AMRAP with sustained stair climbing and loaded carries demands continuous cardiovascular output. Heavy vest and DBs increase aerobic demand throughout the entire duration.

Stamina

8/10

High volume of stair repeats, push-ups, and calf raises challenge muscular endurance. Loaded carries with vest amplify fatigue accumulation across multiple muscle groups.

Strength

6/10

Front squats at 135 with 20-second holds and 60# vest create moderate strength demands. Calf raises add supplemental strength work but aren't maximal efforts.

Flexibility

3/10

Stair climbing and front squats require basic ankle and hip mobility. No extreme range of motion demands; primarily functional movement patterns.

Power

2/10

Minimal explosive demand. Stair climbing is steady-paced, front squats emphasize holds over speed, and push-ups are controlled. No ballistic movements.

Speed

6/10

AMRAP format incentivizes quick transitions and steady pacing. Stair repeats and push-ups can be cycled rapidly, but loaded carries naturally slow movement velocity.

Difficulty:

Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Hard

Training Focus

Movements

Modality Profile

Training Profile

TRW Ryan @ E19

Training Profile

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