Workout Description

Why This Workout Is Medium

This workout combines moderate unilateral loading (50/35lb DB) with basic movements across 4 rounds. The lateral step-ups create some leg fatigue but allow alternating sides for recovery. Box jumps are standard height and low volume. The max pull-ups finish provides intensity but comes after leg-dominant work, so upper body is relatively fresh. Total time around 12-15 minutes with manageable fatigue accumulation throughout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume unilateral work with dumbbells plus max pull-ups heavily taxes muscular endurance, particularly grip and upper body stamina.
• Power (7/10): Box jumps are explosive, step-ups require power for single-leg drive, creating significant power demands throughout the workout.
• Endurance (6/10): Four rounds of continuous work with box jumps and step-ups creates moderate cardiovascular demand, especially with the max pull-up finisher.
• Speed (5/10): Four rounds allow for steady pacing, but transitions between unilateral movements and the max pull-up finish require efficient cycling.
• Strength (4/10): Moderate dumbbell loads and bodyweight movements require decent strength but not maximal force production capabilities.
• Flexibility (3/10): Step-ups require hip mobility and ankle flexibility, box jumps need adequate hip extension, pull-ups require shoulder mobility.

Movements

• Box Jump
• Pull-Up

Benchmark Notes

This workout combines 4 rounds of lateral step-ups and box jumps, followed by max pull-ups. Since scoring is 'Other/Text' but the format includes 'MAX REPS: Pull Ups', this appears to be scored on total pull-ups achieved after completing the 4 rounds. The step-ups (7 per leg per round = 14 per round, 56 total) and box jumps (5 per round, 20 total) serve as a pre-fatigue component before the max pull-up test. Step-ups with DB (50/35 lbs) are moderately demanding unilateral work, taking ~2-3 seconds per rep when fresh, increasing to 3-4 seconds with fatigue. Box jumps (30/24) take ~2-3 seconds per rep. Total pre-fatigue work should take elite athletes 8-12 minutes, intermediate 12-18 minutes, recreational 18-25 minutes. After this volume of leg work and carrying load, pull-up performance will be significantly compromised. Fresh max pull-up numbers: Elite (30-50+), Intermediate (15-25), Recreational (5-15). Post-fatigue reduction: 40-60% for elite, 50-70% for intermediate/recreational due to grip fatigue from DB work and systemic fatigue. This gives us: L10: ~95 pull-ups (elite maintaining 60% of fresh capacity), L5: ~55 pull-ups (average maintaining 50%), L1: ~15 pull-ups (beginners maintaining 30-40%). The distribution accounts for the significant pre-fatigue component making this more of an endurance test than pure pull-up strength.

Modality Profile

All three movements (Lateral Step Up, Box Jump, Pull-Up) are bodyweight gymnastics movements with no external load or cyclical cardio components.