This is a DEKA Engine-style “for time” workout, designed to test your full-body strength, engine (aerobic capacity), grip, and mental pacing under fatigue—very similar in feel to HYROX/functional fitness racing.
Here’s a clear breakdown of what’s going on and how to approach it:
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What This Session Is
This is a continuous race-style workout where you move from station to station as fast as possible. There’s no built-in rest—your pacing and transitions are your recovery.
It combines:
- Heavy functional strength (tank push, lunges, sandbag)
- Grip & carry work (farmers carry)
- Monostructural cardio (ski, row, bike, runs)
- Core & muscular endurance (sit-ups, burpees)
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Workout Flow (Simplified)
🔹 Block 1 – Power + Engine Start
- Tank Push/Pull (40m)
- Farmers Carry (160m)
- Ski 2000m
👉 Then Run 250m
Focus:
Start controlled. This is where people blow up early. The ski is long—treat it like a steady threshold effort.
🔹 Block 2 – Legs + Core Fatigue
- Ram Reverse Lunges (60)
- Plate Sit-Ups (60)
- Row 2000m
👉 Then Run 250m
Focus:
Legs are under tension here. Lunges will spike your heart rate—control your breathing before hitting the row.
🔹 Block 3 – Grind & Finish
- Sandbag Ground to Shoulder (40)
- Ram Burpees (40)
- Assault Bike Calories (60/50)
👉 Then Run 250m (final push)
Focus:
This is where it gets savage. Burpees + bike = full system overload. You’ll need mental toughness here.
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Why the 250m Runs Matter
The runs are:
- Transitions under fatigue
- A chance to either recover smart or lose time by redlining
Think of them as:
👉 “Controlled suffering, not sprint intervals”
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Energy System Breakdown
This session hits:
- Aerobic base (Zone 3–4): Ski, Row, Bike
- Anaerobic bursts: Push/pull, burpees, sandbag
- Muscular endurance: Lunges, sit-ups, carries
👉 It’s essentially engine + strength endurance combined into one race effort
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Key Strategy Tips
- Don’t win the first 10 minutes and lose the last 20
- Break reps early (e.g., lunges 20/20/20, burpees 10s)
- Stay smooth on machines—don’t sprint unless it’s the final block
- Grip management is HUGE (farmers + sandbag)
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What This Session Builds
- Race pacing awareness
- Transition efficiency
- Full-body fatigue resistance
- Mental toughness under continuous effort