Workout Description

Why This Workout Is Very Hard

A 30-minute EMOM rotating through 5 stations (FS, PP, MU, Sled Push, Bike) for 5 rounds total. Tests strength, skill, and capacity under time pressure.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Front squats and push presses at 75% bodyweight are very heavy for 5 reps EMOM style. Sled push at 200% bodyweight is exceptionally heavy. Muscle-ups require high relative strength. This WOD is very strength-dominant.
• Endurance (8/10): A 30-minute EMOM rotating through 5 stations (5 Front Squats 75% BW, 5 Push Presses 75% BW, 5 Muscle-Ups, 30m Sled Push 200% BW, 10 cal Assault Bike), performing each for 5 total minutes (1 min work / 4 min active rest before repeating that station). This is a long, demanding test of strength, skill, and capacity under continuous time pressure with varied stimuli.
• Stamina (8/10): Each 1-minute station tests specific stamina: heavy FS (leg/core), heavy PP (shoulder/pushing), MUs (gymnastics), very heavy sled push (full body), and bike (cardio/leg). Repeating each for 5 total efforts (spread out) tests recovery and sustained output.
• Power (8/10): Push presses and sled pushes are primary power movements. FS can be explosive. MUs are powerful. Assault bike for cals demands power. The EMOM format encourages high power output within each minute.
• Flexibility (5/10): Requires good front rack/squat mobility for heavy FS. Shoulder/overhead mobility for heavy PP. Excellent shoulder/wrist mobility for MUs. Mobility for sled push.
• Speed (4/10): Completing the work within each 1-minute window is key. This is less about overall WOD speed and more about capacity to hit demanding reps/cals every minute for 30 minutes.

Modality Profile

A balanced EMOM with weightlifting (Front Squats, Push Presses, Sled Push), gymnastics (Muscle-Ups), and monostructural (Assault Air Bike) components.

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