Workout Description

Why This Workout Is Hard

While individual movements are moderate intensity, the descending ladder format combined with 3 rounds creates significant cumulative fatigue. The 1-minute rest between rounds provides some recovery, but the sequence strategically places grip-intensive movements (rows, snatches) after squats/push-ups, and finishes each round with core/full body movements when already fatigued. A 20-25 minute workout that taxes multiple systems.

Benchmark Times for 10. Sleighed By Zac Hope

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The descending rep scheme across multiple movement patterns tests muscular endurance throughout the body. Three rounds amplifies the stamina demands significantly.
• Endurance (7/10): Three rounds with minimal rest creates significant cardiovascular demand. The varied movements and 1-minute recovery between rounds prevents complete exhaustion while maintaining elevated heart rate.
• Speed (7/10): Quick transitions between twelve different movements are essential. The format rewards efficient movement cycling and minimal rest.
• Power (6/10): DB swings, snatches, and burpees demand explosive output. Fatigue management becomes crucial across three rounds of power movements.
• Flexibility (5/10): Movements like snatches, sprawls, and lunges require decent mobility. The combination of hip hinge and overhead positions tests range of motion.
• Strength (4/10): Moderate loads in deadlifts, DB swings, and snatches provide some strength stimulus, but volume and fatigue limit maximal force production.

Movements

• Push-Up
• Renegade Row
• Dumbbell Thruster
• Bent-Over Row
• Dumbbell Swing
• Reverse Lunge
• Burpee
• Deadlift
• Dumbbell Snatch
• Plank
• Squat

Scaling Options

Reduce dumbbell weights by 25-30% from normal working weight. Substitute push-ups with elevated hand position or knee push-ups. Reduce renegade rows to static plank hold with single-arm rows. Scale burpees to step-back version. Modify plank hold to 30 seconds or from knees. Consider reducing to 2 rounds for beginners. Target weights: Men 25-35lb, Women 15-25lb for DB movements.

Scaling Explanation

Scale if unable to complete round 1 in under 4 minutes with good form, or if push-ups/rows cause form breakdown. Priority is maintaining consistent movement quality across all three rounds while keeping intensity high. Each round should feel challenging but doable. Rest intervals should feel necessary but not insufficient. Target total time 15-18 minutes including rest periods. Scale load and/or volume to achieve this time domain while preserving intended stimulus of sustained work capacity challenge.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes total) with oxidative recovery periods. Descending rep scheme creates urgency while testing muscular endurance and power output. Primary challenge is maintaining work capacity across three rounds while managing fatigue.

Coach Insight

Start aggressive but controlled on round 1 (aim for 3-4 minutes of work). Use the 1-minute rest intervals strategically - focus on controlled breathing and mental reset. Break up push-ups and renegade rows before failure. Keep transitions quick between movements. For dumbbell work (swings, snatches), choose a weight you can cycle continuously but feels challenging by round 3. Maintain good posture during the plank - don't let hips sag.

Benchmark Notes

This is a 3-round chipper-style workout with 12 movements per round plus 1 min rest between rounds. Base movement time estimates per round: - 12 Squats: 18s - 11 Push Ups: 17s - 10 Reverse Lunges: 20s - 9 Bent Over Rows: 18s - 8 Deadlifts: 20s - 7 DB Swings: 14s - 6 Alt Snatches: 18s - 5 Sprawls: 20s - 4 Renegade Rows: 12s - 3 Burpees: 12s - 2 Double Squat Press: 8s - 1 Min Plank: 60s Base total per round: ~217s Fatigue multipliers: - Round 1: 1.0x = 217s - Round 2: 1.2x = 260s - Round 3: 1.4x = 304s Transitions between movements: ~5s x 11 transitions = 55s per round Rest periods: 60s x 2 = 120s Total time estimate: Round 1: 272s Rest: 60s Round 2: 315s Rest: 60s Round 3: 359s Total: ~1066s Comparing to Helen (3 rounds with similar total work volume), this workout should be about 15-20% longer due to more movements and forced rest periods. Final targets: L10 (Elite): 14:00 (840s) L5 (Intermediate): 20:00 (1200s) L1 (Beginner): 30:00 (1800s)

Modality Profile

Gymnastics (6/12): Air Squat, Push-Up, Reverse Lunge, Sprawl, Burpee, Plank. Weightlifting (6/12): Bent Over Row, Deadlift, Dumbbell Swing, Dumbbell Snatch, Renegade Row, Dumbbell Squat Press. No monostructural movements. Equal split between G and W movements.

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