Workout Description
5 rounds, I go you go;16 calorie ski12 T2B8 Ring row *active rest 20 shoulder taps 4 rounds:Partner A does 10 hanging dB snatch R 40#Partner B static hold R 40#Partner A static hold RPartner B 10 snatches Switch and do left arm Then,Partner A 10 calorie skiPartner B plankSwitch Suitcase/overhead carry 50/50#20 hollow rock “ “ other side 20 hollow rock Sandbag shoulder carry left 100#20 hollow SB right 20 hollow Sb front 20 hollow100 BB reverse curl with fat grip*every break 10 strict press 3 rounds:10 weighted sit-up R 25#“ “ L10/10 heel touch Crossover symmetry
Why This Workout Is Very Hard
This workout combines multiple high-skill movements (T2B, ring rows, hanging DB snatches, weighted sit-ups) with significant volume and moderate-heavy loads (40# DBs, 50# carries, 100# sandbag, 100 BB reverse curls). The I-go-you-go partner format provides minimal rest while maintaining intensity. Cumulative grip fatigue from ski, T2B, ring rows, and snatches compounds throughout. The 4-round dumbbell complex with static holds demands shoulder stability under fatigue. Total volume and skill complexity require experienced athletes; many will need scaling.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of repetitions across pulling, pressing, and core work. Accumulated fatigue from snatches, carries, hollow rocks, and curls tests muscular endurance significantly.
- Endurance (6/10): Sustained cardiovascular demand across multiple rounds of ski, T2B, and ring rows with minimal rest. Partner format maintains continuous movement but allows brief recovery windows.
- Strength (6/10): Moderate loads throughout: 40# dumbbells, 50/50# carries, 25# weighted sit-ups, and fat-grip curls. Static holds and carries demand sustained force production.
- Flexibility (5/10): T2B, ring rows, and hollow rocks require moderate shoulder and hip mobility. Overhead carries and snatches demand adequate shoulder range of motion.
- Speed (5/10): Partner format encourages steady pacing and quick transitions. Ski and snatch movements allow faster cycling, but heavy carries and static holds slow overall tempo.
- Power (4/10): Dumbbell snatches and ski sprints provide explosive elements, but majority of work emphasizes sustained output over explosive cycling. Static holds reduce power demand.
Movements
- Ring Row
- Shoulder Press
- Sandbag Carry
- General Mobility
- Sit-Up
- Ski Erg
- Plank Shoulder Tap
- Toes-to-Bar
- Dumbbell Snatch
- Plank
- Barbell Reverse Curl
- Hollow Rock
Modality Profile
Gymnastics movements: T2B, Ring rows, Shoulder taps, Static holds, Planks, Hollow rocks, Heel touches, Weighted sit-ups, Crossover symmetry (10 movements). Monostructural: Ski, Calorie ski (2 movements). Weightlifting: Dumbbell snatch, Suitcase carry, Overhead carry, Sandbag shoulder carry, BB reverse curl, Strict press (6 movements). Total: 18 unique movements. G: 10/25=40%, M: 5/25=20%, W: 10/25=40%
