Workout Description

Why This Workout Is Very Hard

Badger combines high-volume barbell cycling, a big chunk of pull-ups, and three 800 m runs. The long duration, grip fatigue, and front-squat demand of the squat clean make it a tough, attritional grind. Most athletes will live in the 35–50 minute window, forcing careful pacing and smart sets to avoid redlining early. Expect substantial aerobic and muscular endurance demands.

Benchmark Times for Badger

• Elite: <28:00
• Advanced: 31:00-34:00
• Intermediate: 37:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume across 90 squat cleans and 90 pull-ups taxes muscular endurance in grip, posterior chain, and lats. Sustainable sets and repeatable barbell reps are critical to avoid breakdown.
• Endurance (7/10): Three 800 m runs and a 30–50 minute time domain demand strong aerobic capacity. You must breathe and move consistently without spiking heart rate or losing rhythm on transitions between run, pull-ups, and barbell.
• Power (5/10): The squat clean is inherently explosive, but volume and duration blunt maximal power expression. Efficient triple extension and quick turnover matter to keep barbell speed without spiking fatigue.
• Speed (4/10): This is not a sprint. Moderate, repeatable cycle speed and short transitions win. Over-speed early often leads to long, costly breaks later in the workout.
• Strength (3/10): Load is moderate (95/65 lb), so absolute strength is not the limiter. However, front squat strength and pulling strength must be sufficient to cycle consistent singles or small sets under fatigue.
• Flexibility (3/10): Adequate front rack, ankle, and hip mobility is needed to receive cleans well and squat to depth repeatedly. Demands are standard for CrossFit but not extreme.

Scaling Options

Scale to: 65/45 lb cleans, ring rows, 600 m run • 75/55 lb cleans, banded pull-ups, 700 m run • 30 cleans (95/65), 20 pull-ups, 600 m run (3 rounds)

Scaling Explanation

These options reduce load, upper-body pulling difficulty, and/or running volume to preserve steady movement, manageable sets, and the long aerobic grind stimulus without excessive rest.

Intended Stimulus

A sustained, grindy effort with steady breathing and minimal redline spikes. Runs should feel controlled but purposeful, returning ready to work. Barbell cleans should be mostly fast singles or small, crisp sets. Pull-ups are broken proactively to protect grip. Aim for consistent round splits with minimal chalk breaks and smooth transitions.

Coach Insight

Pace the first round like you have two more just like it. If it feels easy, you’re probably right on. One tip: break early on pull-ups and default to fast singles on cleans. Consistency beats hero sets. Avoid death-grip cleans and big early pull-up sets. Long rests and sloppy front rack positions will balloon your time.

Benchmark Notes

These time standards estimate finish times from beginner to elite. If you finish around 40 minutes, you are mid-pack (L5). Sub-30 minutes signals advanced conditioning and efficient sets. Newer athletes may exceed 45–50 minutes and should scale to keep moving steadily without long breaks.

Modality Profile

This triplet balances all three modalities. Running (monostructural) occupies a large slice of total time, while the barbell work (squat cleans) and gymnastics (pull-ups) are split relatively evenly. Expect transitions and grip management to influence how much time you spend on each station.

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