Workout Description

Why This Workout Is Hard

Benchmark. 3 rounds of 1-min max rep stations (Wall Balls, SDHP, Box Jumps, Push Press, Row) with 1 min rest. Classic test of work capacity across multiple movements.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The interval format with 1 minute of work at five different stations followed by 1 minute of rest, repeated for 3 rounds, is highly cardiovascularly demanding and tests work capacity across broad time and modal domains.
• Stamina (8/10): Sustaining high rep output for 1 minute at each station (wall balls, SDHP, box jumps, push press, row) tests muscular stamina across varied movements and muscle groups.
• Power (7/10): Many movements are power-based: wall ball (squat and throw), SDHP (explosive pull), box jump (plyometric), push press (dip and drive), and rowing for calories (explosive effort per stroke).
• Speed (7/10): Maximizing reps/calories in each 1-minute window requires high movement speed and quick transitions between efforts within the minute.
• Strength (3/10): Weights are light (75/55 lb for SDHP & Push Press), so the focus is on output and stamina rather than maximal strength. However, maintaining form under fatigue requires some strength endurance.
• Flexibility (2/10): Requires basic range of motion for all movements (squat depth for wall balls, hip hinge for SDHP, etc.).

Modality Profile

A classic balanced workout with weightlifting (Wall Balls, Sumo Deadlift High-Pulls, Push Press), gymnastics (Box Jumps), and monostructural (Row) components.