Workout Description

Why This Workout Is Hard

This workout combines moderate loading (115/75 lb strict press is manageable), low-moderate volume (35 total presses across 5 rounds), and built-in 1-minute rest between rounds. The ski erg provides cardiovascular demand, but the 400m distance is short enough to recover during the press and wall walks. The strict press limits momentum, but 7 reps per round is sustainable. Average athletes will complete in the 22-28 min target with some fatigue but without needing significant scaling.

Benchmark Times for Press & Pursue (Modified)

• Elite: <15:30
• Advanced: 17:30-19:45
• Intermediate: 22:30-25:30
• Beginner: >42:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (7/10): The 400m ski erg repeats five times demand sustained cardiovascular output. The one-minute rest between rounds allows partial recovery but insufficient for full restoration, maintaining elevated heart rate throughout.
• Stamina (6/10): Moderate rep ranges (7 strict presses, 5 wall walks) combined with 400m ski erg repeats test muscular endurance across upper body and core. Volume is moderate, not extreme.
• Strength (5/10): Strict press at 115/75 lb requires moderate loading and force production. Wall walks demand significant upper body and core strength. Not maximal effort but meaningful strength component.
• Speed (5/10): Steady pacing required across five rounds with one-minute rest. Transitions between movements are brief. Not sprint-focused but consistent cycling pace matters for time target.
• Flexibility (4/10): Strict press requires shoulder mobility and thoracic extension. Wall walks demand significant shoulder and hip flexibility. Moderate mobility demands overall.
• Power (3/10): Strict press eliminates explosive component; wall walks are controlled. Ski erg allows some power but sustained effort dominates. Minimal explosive demand.

Movements

• Shoulder Press
• Wall Walk
• Ski Erg

Benchmark Notes

Wall walks are the primary skill bottleneck under fatigue, and strict press at 115 lb will force significant rest for most athletes; ski erg pacing compounds cumulative fatigue across 5 rounds. L5 (~27 min) reflects a solid intermediate athlete managing unbroken or 2-set press, steady wall walks, and moderate ski pace with the built-in 4-minute rest.

Modality Profile

Shoulder Press is Weightlifting (barbell/external load), Wall Walk is Gymnastics (bodyweight movement), Ski Erg is Monostructural (cyclical cardio). Three distinct modalities distributed evenly: 33/33/34.