Workout Description

Why This Workout Is Hard

This workout combines moderate-to-heavy loads (22.5kg DBs, 32kg KBs) with high volume across three distinct blocks totaling 150+ reps. The structure provides strategic rest (2 min, 90 sec breaks), preventing complete metabolic collapse, but the continuous cycling through demanding movements—especially DB Devils Press and Renegade Rows—creates significant grip and shoulder fatigue. The 28-min cap adds time pressure. Average athletes will complete it but experience substantial fatigue accumulation, particularly in the final block.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep ranges (21-15-9 format) across multiple movement patterns test muscular endurance. Dumbbell and kettlebell work accumulates fatigue, requiring sustained output despite mounting fatigue.
• Endurance (7/10): Multiple machine intervals (SkiErg, BikeErg, RowErg) with moderate calorie targets demand sustained cardiovascular output across 28 minutes, though structured rest periods prevent pure aerobic marathon stimulus.
• Power (6/10): Box jumps and DB Thrusters are explicitly explosive. DB Snatches and KB Swings demand rapid hip extension. However, fatigue accumulation and rep ranges limit peak power expression.
• Speed (6/10): Workout emphasizes steady pacing and efficient transitions across six distinct movement blocks. Machine work and barbell-like movements require consistent cycling speed to manage time cap effectively.
• Strength (5/10): Moderate loads (22.5kg DBs, 32kg KBs, 20kg DBs) with multi-rep sets demand force production, but rep ranges and time-domain focus emphasize strength-endurance over maximal strength.
• Flexibility (4/10): DB Devils Press, Renegade Rows, and DB Snatches require moderate shoulder and thoracic mobility. Step-ups and box jumps demand hip and ankle range, but demands remain moderate overall.

Movements

• Renegade Row
• Dumbbell Thruster
• Kettlebell Swing
• Dumbbell Box Step-Up
• Devil Press
• Ski Erg
• Alternating Dumbbell Snatch
• Box Jump

Modality Profile

Ski Erg, Bikeerg, and Row Erg are monostructural (3/10). Box Jump is gymnastics (1/10). Devil Press, Kettlebell Swing, Renegade Row, Dumbbell Thruster, Alternating Dumbbell Snatch, and Dumbbell Box Step-Up are weightlifting movements with external load (6/10).