Workout Description

Why This Workout Is Extremely Hard

This workout combines brutal volume (over 1000 total reps), weighted vest requirement, and ascending/descending ladder format that prevents proper pacing. The mile runs under load create severe leg fatigue that impacts all subsequent movements. The high-skill elements (T2B, KB snatches, pull-ups) come deep into the workout when athletes are heavily fatigued. Most CrossFitters would need 90+ minutes and significant scaling to complete this.

Benchmark Times for Anna

• Elite: <40:00
• Advanced: 45:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): Extremely high volume of mixed modalities with ascending/descending rep schemes and weight vest creates tremendous muscular endurance demands across multiple movement patterns.
• Endurance (9/10): Two mile runs plus high-volume gymnastics and weighted movements with a weight vest creates significant cardiovascular demand over an extended duration, testing aerobic capacity thoroughly.
• Speed (7/10): Quick transitions and efficient movement cycling are crucial for the ladder format, especially during the ascending portion when fresh.
• Flexibility (6/10): Toes-to-bar, overhead lunges, and wall balls require good shoulder and hip mobility, especially when fatigued and wearing a vest.
• Power (5/10): Box jump overs, kettlebell snatches, and wall balls demand power output, but fatigue and volume make sustained power difficult.
• Strength (4/10): Moderate loads in kettlebell work and weighted movements, amplified by weight vest, but primarily tests strength endurance rather than maximal strength.

Movements

• Wall Ball
• Plate Overhead Lunge
• Kettlebell Swing
• Box Jump-Over
• Burpee
• Toes-to-Bar
• Run
• Kettlebell Snatch
• Pull-Up

Scaling Options

Remove weight vest for intermediate athletes. Reduce run to 800m. Box step-overs or step-ups (20/16"). Reduce KB weight to 16/12kg. Regular burpees (no jump). Wall ball height to 9/8ft with lighter ball (6/4kg). Walking lunges with plate at shoulder. Knee raises or hanging leg raises. KB high pulls instead of snatches. Banded pull-ups or ring rows. Consider 75% of prescribed reps for each movement. For beginners, only do descending ladder (no ascending portion).

Scaling Explanation

Scale if unable to maintain consistent movement for 10+ reps with vest, or if basic movements (pull-ups, T2B) aren't consistent without vest. Priority is maintaining steady work rate - should feel sustainable but challenging throughout. Target completion time 60-75 minutes for Rx'd teams, up to 90 minutes when scaled. Form should never significantly degrade - scale load or movement if technique fails. Partners should be relatively matched in capacity for effective pacing.

Intended Stimulus

Long-duration oxidative workout (45-75 minutes) with weighted vest creating additional metabolic demand. Tests muscular endurance, aerobic capacity, and mental resilience. Partner format allows work-rest intervals but maintains elevated heart rate throughout. Ascending-descending ladder creates psychological challenge with heaviest workload in middle.

Coach Insight

Split work strategically with partner - alternate movements or break into chunks (e.g., 15-20 reps each). Maintain steady pace on runs rather than sprinting. Break larger sets early (wall balls, burpees) before form deteriorates. Quick transitions between movements but take 10-15 seconds to reset position and breathing when switching. For kettlebell movements, cluster into sets of 10-15 reps. Toes-to-bar should be broken into small sets (3-5 reps) to maintain strict form with vest.

Benchmark Notes

This is a massive chipper-style workout with weight vest. Breaking down key components: 1. Two 1-mile runs (bookends): ~450s each fresh, +15% for second = 968s total 2. Box Jump Overs (90): 2.5s/rep × 90 = 225s 3. KB Swings (80): 2s/rep × 80 = 160s 4. Burpees (70): 4s/rep × 70 = 280s 5. Wall Balls (60): 3s/rep × 60 = 180s 6. OH Lunges (50): 3s/rep × 50 = 150s 7. T2B (40): 2.5s/rep × 40 = 100s 8. KB Snatches (30): 3s/rep × 30 = 90s 9. Pull-ups (20): 2s/rep × 20 = 40s Base time: ~2193s Multipliers: - Weight vest adds 10% overall fatigue - Partner format allows some recovery but adds transition time - Second half (reverse ladder) gets 20% fatigue multiplier - Transitions between movements (~10s each × 16) = 160s Comparing to Murph (closest anchor) which is 42-48 min for elite: - This workout has similar volume but more complex movements - Weight vest makes it comparable difficulty - Partner format provides some relief Projected times: Men: L10 (Elite): 40-45 min L5 (Intermediate): 60-65 min L1 (Beginner): 90-95 min Women: L10: 50-55 min L5: 70-75 min L1: 100-105 min

Modality Profile

Out of 9 movements: GYMNASTICS (4): Box Jump-Over, Burpee, Toes-to-Bar, Pull-Up; MONOSTRUCTURAL (1): Run; WEIGHTLIFTING (4): Kettlebell Swing, Wall Ball, Plate Overhead Lunge, Kettlebell Snatch. Rounded to nearest 10% from raw percentages (44/11/44)