Workout Description

Why This Workout Is Extremely Hard

Huge mixed-modal volume across seven stations for three rounds, with two high-rep barbell pieces and a bodyweight back squat each round. Total work includes 90 wall-balls, 90 SDHP, 90 push presses, 90 box jumps, 90 push-ups, 90 calories of rowing, and 30 reps of bodyweight back squat—pushing past 40 minutes for many.

Benchmark Times for Zeus

• Elite: <34:00
• Advanced: 38:00-42:00
• Intermediate: 46:00-50:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high rep counts per station demand repeatable sets and strategic breaks to maintain output across shoulders, legs, and core.
• Endurance (8/10): Sustained, continuous work across seven stations for three long rounds taxes the aerobic system and breathing mechanics without extended rest periods.
• Strength (5/10): Bodyweight back squats and barbell cycling at 75/55 lb require solid baseline strength but not maximal loading.
• Power (5/10): Wall-balls, box jumps, and push presses need repeated explosive drive, but long duration dampens true peak power expression.
• Speed (4/10): Not a sprint; efficient cycling and quick transitions help, but pacing overrides pure speed due to total volume.
• Flexibility (2/10): Standard ROM demands: full-depth squats, overhead lockout, and hip extension on jumps, with no extreme mobility positions.

Movements

• Push Press
• Push-Up
• Back Squat
• Sumo Deadlift High Pull
• Wall Ball Shot
• Box Jump
• Row

Scaling Options

Scale to: 20 reps per station (keep 10 BW back squats) • 75/55→55/35 lb and back squat to 50–70% bodyweight • 2 rounds for time with original reps/loads

Scaling Explanation

These options reduce volume and/or loading while preserving the workout’s mixed-modal grind, barbell cycling, and a challenging squat stimulus at an appropriate intensity.

Intended Stimulus

Grindy, sustained work with smart pacing. You should move steadily through big sets, breathing hard but avoiding redline. Barbell loads are light-moderate, encouraging cycling in small sets. The bodyweight back squat should feel heavy but controlled. Aim to keep transitions tight and minimize long breaks while preserving quality movement.

Coach Insight

Break early, not late: think 10-10-10 on SDHP/push press, 15-10-5 on wall-balls, quick step-down rhythm on box jumps, and small push-up sets. Most important: keep your breathing under control—stick to your plan from round 1. Avoid no-reps and sloppy setups. Use a rack for back squats, brace each rep, and don’t burn out the shoulders before the final round.

Benchmark Notes

Times range from 70 minutes for newer athletes to ~34 minutes for elites. If you’re around 50 minutes, you’re in the middle of the pack for Rx. Use these targets to decide whether to scale reps or loads to finish near the time cap.

Modality Profile

Four stations use external load (wall-ball, SDHP, push press, back squat) making weightlifting dominant. Two gymnastics elements (box jumps and push-ups) contribute a large bodyweight demand, and one monostructural station (row) adds steady cardio. Distribution reflects time and volume per station.

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