Workout Description
For time (35–45 min target):
PART 1 — Buy-In (complete once):
30/24 Cal SkiErg
21 KB Swings (24/16 kg)
15 DB Devils Press (2x22.5/2x15 lb)
30/24 Cal SkiErg
PART 2 — 4 Rounds (task priority, uneven volumes per round):
Round 1: 18 DB Thrusters (2x22.5/2x15 lb) + 12 Renegade Rows (2x22.5/2x15 lb) + 20/16 Cal BikeErg
Round 2: 10 DB Thrusters + 20 KB Swings (24/16 kg) + 20/16 Cal BikeErg
Round 3: 18 DB Thrusters + 12 Renegade Rows + 20/16 Cal BikeErg
Round 4: 10 DB Thrusters + 20 KB Swings + 20/16 Cal BikeErg
PART 3 — Grind Chipper (complete once):
40 DB Romanian Deadlifts (2x30/2x22.5 lb)
30 Alternating DB Snatch (30/22.5 lb)
20 Step-Ups with DBs (2x22.5/2x15 lb, 20" box)
10 DB Devils Press (2x22.5/2x15 lb)
PART 4 — Cash-Out:
25/20 Cal RowErg
30 Sit-Ups
25/20 Cal RowErg
20 Plank Shoulder Taps (10 each side)
25/20 Cal RowErg
All loads are Rx/Scaled. Cardio scored in calories. Weight movements scored in reps.
Why This Workout Is Very Hard
This workout combines high volume (150+ reps of loaded movements), moderate-heavy loads (DBs, KBs), and significant fatigue accumulation across 35-45 minutes with minimal built-in recovery. The structure forces continuous work: Part 1 is a heavy buy-in, Part 2 cycles uneven volumes creating pacing confusion, Part 3 is a grinding chipper with fresh heavy loads after fatigue, and Part 4 adds aerobic demand when depleted. Multiple limiting factors (grip from KB swings, shoulders from thrusters/devils press, legs from RDLs) hit simultaneously. Average athletes will struggle with movement quality and pacing decisions.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High rep ranges across all sections: 30+ KB swings, 18+ DB thrusters, 40 RDLs, 30 snatches. Muscular endurance tested heavily through sustained compound movement volume and density.
- Endurance (7/10): Extended 35-45 minute duration with continuous SkiErg and BikeErg intervals demands sustained cardiovascular output. Multiple cardio blocks accumulate significant aerobic stress throughout the workout.
- Speed (6/10): Task-priority format with uneven volumes per round encourages consistent pacing and quick transitions. Steady cycling through cardio blocks and movement combinations demands maintained tempo under fatigue.
- Strength (5/10): Moderate loads (22.5/15 lb DBs, 24/16 kg KBs) with multi-rep sets. Not maximal strength work, but sufficient load to demand force production alongside endurance demands.
- Flexibility (4/10): DB devils press, renegade rows, and step-ups require moderate shoulder and hip mobility. RDLs and snatches demand hamstring and thoracic mobility but not extreme ranges.
- Power (4/10): KB swings and DB snatches contain explosive elements, but high rep ranges and fatigue accumulation limit true power expression. Movements become grinds rather than explosive by later rounds.
Movements
- Renegade Row
- Dumbbell Thruster
- Kettlebell Swing
- Dumbbell Box Step-Up
- Devil Press
- Sit-Up
- Ski Erg
- Plank Shoulder Tap
- Alternating Dumbbell Snatch
- Dumbbell Romanian Deadlift
Modality Profile
12 total movements: Ski Erg (M), Kettlebell Swing (W), Devil Press (W), Dumbbell Thruster (W), Renegade Row (W), Bikeerg (M), Dumbbell Romanian Deadlift (W), Alternating Dumbbell Snatch (W), Dumbbell Box Step-Up (W), Rowerg (M), Sit-Up (G), Plank Shoulder Tap (G). Distribution: 2 Gymnastics (17%), 3 Monostructural (25%), 7 Weightlifting (58%).
