Workout Description

Why This Workout Is Hard

The 600m runs before each round create significant cardiovascular fatigue before hitting the gymnastic movements. The combination of pull-ups and ring dips taxes upper body pushing/pulling continuously, while the back squats add leg fatigue. The descending rep scheme (21-15-9) helps, but the runs prevent full recovery. Most athletes will need to break up the gymnastics, especially in the 21 rep round.

Benchmark Times for Adonis

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The 600m runs between rounds create significant cardiovascular demand, while the descending rep scheme allows for sustained high-intensity effort across multiple modalities.
• Stamina (7/10): High volume of upper body pushing/pulling combined with loaded squats tests muscular endurance, especially with running interference between rounds.
• Speed (7/10): Quick transitions and efficient movement cycling are crucial with the descending rep scheme and running intervals.
• Flexibility (6/10): Full range ring dips, pull-ups, and back squats require good shoulder mobility and hip/ankle flexibility, especially under fatigue.
• Strength (5/10): Moderate load back squats (135/95) combined with bodyweight gymnastics movements create a balanced strength demand across multiple muscle groups.
• Power (3/10): While some explosive component exists in pull-ups and dips, the workout emphasizes sustained output over power production.

Movements

• Pull-Up
• Ring Dip
• Back Squat
• Run

Scaling Options

Pull-ups: Ring rows or banded pull-ups (maintain horizontal body angle). Ring dips: Box dips or negative ring dips (3-second descent). Back squat: Reduce to 95/65 lbs or front squat at same weight. Run: 400m or 200m runs, or substitute 500m row. Volume options: 15-12-9 rep scheme or 2 rounds only. For beginners: 12-9-6 with scaled movements.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, 5+ strict dips, or back squat 135/95 for 15+ reps unbroken when fresh. Maintaining intensity is crucial - athletes should finish under 20 minutes. Form deterioration on squats or excessive kipping on gymnastics movements indicates need for scaling. Prioritize full range of motion and safe movement patterns over Rx weights or movements.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) with significant upper body pushing/pulling volume and lower body strength endurance. The 600m runs create an oxidative base while allowing partial recovery between rounds. Primary challenge is upper body capacity and maintaining leg drive under fatigue.

Coach Insight

Break up pull-ups and dips early (sets of 7-7-7 or 6-5-5-5 in first round) to avoid burning out. Quick but controlled pace on runs - they're recovery opportunities but don't walk. Back squats should be touch-and-go when fresh, singles when fatigued. Watch for shoulder fatigue affecting squat rack position in later rounds. Most athletes hit the wall in round of 15 - be conservative in round of 21.

Benchmark Notes

This workout is structurally similar to Elizabeth (21-15-9 squat clean + ring dips) but with pull-ups added and back squats instead of cleans. The 600m run before each round adds significant fatigue. Breakdown: - Elizabeth anchor points: L10 160-200s, L5 360-420s, L1 540-720s - Each 600m run: 120-180s (slower each round due to fatigue) - Pull-ups: 21/15/9 reps at 1.5-2s each + breaks - Ring dips: 21/15/9 reps at 2-3s each + breaks - Back squats: 21/15/9 reps at 2-3s each Round 1 (21 reps): - 600m run: 120s - Pull-ups: 45s (2-3 sets) - Ring dips: 60s (3-4 sets) - Back squats: 50s (2-3 sets) - Transitions: 15s Total: ~290s Round 2 (15 reps): - 600m run: 140s (1.15x fatigue) - Pull-ups: 35s (2 sets) - Ring dips: 45s (2-3 sets) - Back squats: 40s (2 sets) - Transitions: 15s Total: ~275s Round 3 (9 reps): - 600m run: 160s (1.3x fatigue) - Pull-ups: 25s (1-2 sets) - Ring dips: 30s (1-2 sets) - Back squats: 25s - Transitions: 15s Total: ~255s Total elite time: ~820s (13:40) Adjusting from Elizabeth anchor due to: 1. Added 1800m total running (+400-500s) 2. Added pull-ups (+100-120s) 3. Back squats slightly faster than cleans (-60s) Final targets: Male: L10: 6:00-7:00 L5: 10:00-11:00 L1: 18:00-20:00 Female (15% slower due to running pace and gymnastics capacity): L10: 7:00-8:00 L5: 11:30-12:30 L1: 20:00-22:00

Modality Profile

4 total movements: 2 Gymnastics (Pull-Up, Ring Dip), 1 Monostructural (Run), 1 Weightlifting (Back Squat). 2/4=50% G, 1/4=25% M, 1/4=25% W