Workout Description

Why This Workout Is Very Hard

This workout combines three challenging factors: 1) High-skill strict chest-to-bar pull-ups under increasing fatigue, 2) Heavy dumbbell loads that would be challenging even when fresh, and 3) GHD sit-ups which tax the midline extensively. The 10-round format with varied DB movements prevents settling into a rhythm, and the cumulative volume (50 C2B, 100 DB reps, 150 GHDs) creates severe fatigue across multiple systems.

Benchmark Times for 300 (2018)

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of challenging movements taxes muscular endurance across multiple domains. Core, pulling, and total body stamina are heavily challenged over 300 total reps.
• Endurance (8/10): Ten rounds of compound movements with heavy dumbbells creates significant cardiovascular demand. The GHD sit-ups and varied dumbbell movements maintain elevated heart rate throughout.
• Strength (7/10): Heavy dumbbell loads (70/50 lbs) combined with strict chest-to-bar pull-ups require significant strength. Multiple compound movements test total body strength capacity.
• Flexibility (6/10): Chest-to-bar pull-ups demand good shoulder mobility. Various dumbbell movements require hip, ankle, and thoracic mobility for proper execution.
• Power (5/10): Several explosive dumbbell movements (snatches, push press, cleans) balanced with strict strength movements create moderate power demands.
• Speed (4/10): Workout rewards consistent pacing rather than pure speed. Transition efficiency between movements becomes crucial as fatigue accumulates.

Movements

• Dumbbell Front Squat
• Thruster
• Dumbbell Power Clean
• Dumbbell Lunge
• Dumbbell Burpee
• Dumbbell Push Press
• Chest-to-Bar Pull-Up
• Dumbbell Deadlift
• Dumbbell Snatch
• Dumbbell Bench Press
• GHD Sit-Up

Scaling Options

Pull-ups: Reduce to 3 reps, use chin-over-bar or ring rows. Dumbbell weight: Scale to 50/35 lbs or 40/25 lbs based on ability. GHD: Reduce to 10 reps or substitute abmat sit-ups. Movement substitutions: Floor press instead of bench press, regular burpees with dumbbells, walking lunges without weight. Volume option: 6-8 rounds instead of 10. Consider 12-minute time cap for scaled versions.

Scaling Explanation

Scale if unable to perform 3+ strict chest-to-bar pull-ups when fresh, or if dumbbell weight exceeds 50% of your push press 1RM. Prioritize full range of motion on all movements - particularly in the dumbbell exercises where form deterioration is high risk. Target completion time is 25-35 minutes; scale load or volume if projected time exceeds 40 minutes. Key is maintaining consistent work rate across all ten rounds while preserving movement quality.

Intended Stimulus

Moderate-to-long glycolytic workout (25-35 minutes) with significant oxidative system contribution. Primary challenge is maintaining quality movement patterns across varied dumbbell exercises while managing upper body fatigue from pull-ups. Each round presents a unique stimulus, testing strength-endurance and movement adaptability.

Coach Insight

Break pull-ups into 3-2 or 2-2-1 sets from the start to preserve grip and lat endurance. Rest 20-30 seconds between rounds to reset position and mentally prepare for next dumbbell movement. Keep GHD sit-ups controlled and deliberate - rushing these will cause early core fatigue. For dumbbell movements, aim for sets of 5-5 or 6-4. Rounds 8-10 will be most challenging due to accumulated fatigue - maintain mechanics over speed.

Benchmark Notes

This is a complex 10-round chipper with varied dumbbell movements. Analysis breakdown: 1. Base movement times per round: - 5 Strict C2B: 3-4s each = 15-20s - 10 DB movement: 2.5-4s each = 25-40s - 15 GHD Sit-ups: 2-3s each = 30-45s Initial round time (fresh): 70-105s 2. Fatigue multipliers: - Rounds 1-2: 1.0x - Rounds 3-4: 1.15x - Rounds 5-6: 1.3x - Rounds 7-8: 1.45x - Rounds 9-10: 1.6x 3. Movement interference: - C2B affected by cumulative fatigue (+25%) - GHD volume impacts core stability - Grip fatigue from DB work compounds 4. Most similar to DT benchmark (5 rounds of barbell complex) but doubled in rounds and with strict pull-ups added. Using DT's L10 (360-420s) as base, then: - Double rounds: ~2x duration - Added strict C2B: +30% - More varied movements: +10% Projected elite times: Male L10: 12:00 (720s) Female L10: 13:00 (780s) L5 (average): Male: 20:00 (1200s) Female: 23:00 (1380s) L1 (scaled): Male: 30:00 (1800s) Female: 35:00 (2100s)

Modality Profile

Of the 12 movements, 2 are gymnastics (Chest-to-Bar Pull-Up, GHD Sit-Up) and 10 are weightlifting (all dumbbell movements plus Thruster). No monostructural movements present. Breakdown: 2/12 gymnastics (≈20%) and 10/12 weightlifting (≈80%), rounded to nearest 10%.