Workout Description
3 Rounds for Total Reps in 15 minutes
1 minute Dumbbell Front Squat + Curl + Strict Press Complexes (2x50/35 lb)
1 minute Resistance Band Row
1 minute Kettlebell Alternating High-Pulls (50/35 lb)
1 minute Medicine Ball Push-Ups
1 minute Bear Crawl with Sandbag Drag (100/75 lb)
Why This Workout Is Medium
Hero WOD (Total Reps). 3 rounds of 1-min stations: complex DB movement, band rows, KB high-pulls, med ball push-ups, sandbag drag bear crawl. Tests work capacity across varied movements.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Sustaining max reps for 1 minute across different exercises (DB complex, band rows, KB high-pulls, med ball push-ups, sandbag drag bear crawl) will challenge local muscular endurance in various muscle groups.
- Endurance (6/10): Three rounds of 1-minute max rep stations with varied movements will test cardiovascular fitness and the ability to recover and repeat efforts.
- Power (6/10): The press component of the DB complex, KB high-pulls, and explosive effort in the sandbag drag bear crawl contribute to power output.
- Strength (5/10): The DB complex (2x50/35 lb), KB high-pulls (50/35 lb), and sandbag drag (100/75 lb) involve moderate to heavy loads, testing strength endurance within the 1-minute windows.
- Speed (5/10): Maximizing reps within each 1-minute window requires quick cycling of movements.
- Flexibility (3/10): Requires mobility for squats and presses in the DB complex, and basic range of motion for other movements.
Modality Profile
An M/W couplet with a monostructural movement (Run) and a weightlifting movement (Deadlifts).
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