Workout Description
Animal flow - unscored
[SIDE A]
Set Beast
RL Underswitch tap INTO RL Full Scorpion
RL Roll Through INTO Crab
LL Underswitch INTO Loaded Beast
Wave Unload
Return INTO Loaded Beast INTO LL Scorpion Reach INTO Front Step
Return INTO Loaded Beast
Slide to RL Underswitch
LL Jumping Underswitch
LL Underswitch to Deep Ape
[SIDE B]
Set Beast
LL Underswitch tap INTO LL Full Scorpion
LL Roll Through INTO Crab
LL Underswitch INTO Loaded Beast
Wave Unload, Return INTO Loaded Beast into
RL Scorpion Reach INTO Front Step
Return INTO Loaded Beast
Slide to LL Underswitch
RL Jumping Underswitch
RL Underswitch to Deep Ape
Set Beast
Why This Workout Is Hard
Animal Flow is a continuous, unscored bodyweight skill sequence requiring significant body awareness, shoulder stability, and hip mobility. The bilateral progression (Side A then Side B) demands sustained core engagement and precise movement control through complex transitions like scorpion reaches and jumping underswitches. While unloaded, the skill complexity, movement duration, and cumulative shoulder/core fatigue across both sides creates substantial difficulty for average athletes unfamiliar with advanced Animal Flow patterns.
Training Focus
This workout develops the following fitness attributes:
- Flexibility (8/10): Extreme mobility demands throughout. Scorpion reaches, deep ape positions, and full scorpion holds require significant spinal extension, hip mobility, and shoulder flexibility.
- Stamina (4/10): Moderate muscular endurance demand from sustained bodyweight positions like Beast, Crab, and Scorpion holds. Volume is moderate with bilateral work on both sides.
- Endurance (3/10): Animal Flow is a low-intensity, skill-based movement practice without sustained cardiovascular demand. The unscored format allows ample recovery between transitions and positions.
- Speed (3/10): Unscored format eliminates time pressure. Movements are deliberate and controlled with emphasis on quality positioning over rapid cycling or quick transitions.
- Strength (2/10): Primarily bodyweight-only movements requiring relative strength rather than maximal force production. Focus is on control and positioning, not heavy loading.
- Power (2/10): Minimal explosive demand. Jumping underswitch provides slight power element, but most movements emphasize controlled flow and smooth transitions rather than explosiveness.
Modality Profile
All 12 movements are bodyweight gymnastics exercises: Beast, Underswitch, Full Scorpion, Roll Through, Crab, Loaded Beast, Wave Unload, Scorpion Reach, Front Step, Slide, Jumping Underswitch, and Deep Ape are all bodyweight coordination and mobility-based movements with no external load or cyclical cardio components.
