Workout Description

Why This Workout Is Very Hard

Three 800 m runs create a big aerobic demand, while 275/185 lb deadlifts spike intensity and grip fatigue before burpee pull-ups and kettlebell snatches. The combination of heavy pulling, gymnastics under fatigue, and sustained running pushes athletes toward the edge for 22–30 minutes. Pacing and grip management are crucial to avoid blow-ups in later rounds.

Benchmark Times for Bowen

• Elite: <22:00
• Advanced: 23:00-24:00
• Intermediate: 25:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Three 800 m runs dominate the timeline and force sustained aerobic output. Success hinges on maintaining an even, controlled pace that still leaves room to push transitions and later-round lifting without redlining.
• Stamina (6/10): Repeated moderate-to-high rep sets of burpee pull-ups and kettlebell snatches, plus accumulated running volume, require muscular endurance in legs, grip, and trunk over 20–30 minutes.
• Strength (6/10): Seven-rep sets at 275/185 lb are heavy for most. Athletes need solid pulling strength to move the bar safely under fatigue, often in quick singles or small sets.
• Flexibility (4/10): Adequate hamstring hip-hinge range for deadlifts and overhead mobility for kettlebell snatches are required. Limited mobility will slow cycle speed and increase fatigue but not stop most athletes.
• Power (4/10): Kettlebell snatches reward crisp hip drive, and strong deadlift pulls benefit from explosive intent. However, the long time domain tempers pure power expression.
• Speed (4/10): Transitions and brisk but sustainable movement speed matter, yet the workout punishes sprinting early. Athletes win with steady splits and quick barbell touch-and-go or fast singles.

Scaling Options

Scale to: 3RFT 600 m run, 7 deadlifts 225/155, 10 jumping bar burpee pull-ups, 14 KB snatches 44/26 • 3RFT 800 m run, 7 deadlifts 185/125, 10 burpee to jumping pull-up or ring row, 14 KB snatches 35/18 • 3RFT 600 m run, 5 deadlifts 225/155, 8 burpee pull-ups (lower bar), 12 KB snatches 35/26

Scaling Explanation

These options keep the stimulus: steady runs, challenging but safe deadlift loading, manageable pulling, and smooth KB cycling so athletes can maintain consistent round times without excessive rest.

Intended Stimulus

A steady grind with intentional pacing. Runs should be controlled but purposeful, setting up quick deadlift sets (small sets or fast singles), smooth burpee pull-ups, and efficient, unbroken kettlebell snatches. Heart rate stays high but manageable. Aim for consistent round times with a slight push on the final run and closing two movements.

Coach Insight

Pace the first 800 m at a sustainable threshold. Transition quickly to the bar and use fast singles or 4-3 on deadlifts. Keep burpee pull-ups smooth and breathe through them. Snatch unbroken, alternating confidently. The one tip: protect your grip—relax hands on the run and minimize death grips on the KB. Common mistakes: opening too hot, ego-loading deadlifts, and sloppy bar height on burpee pull-ups causing missed reps.

Benchmark Notes

Times range from 35:00 (L1) down to 22:00 (L9). Most everyday athletes will finish around 24–26 minutes if they manage the heavy deadlifts and keep runs steady. Faster times require unbroken or quick sets on deadlifts, smooth burpee pull-ups, and efficient kettlebell snatches.

Modality Profile

About half the time is spent running (monostructural). Gymnastics comprises burpee pull-ups, which challenge pulling and global body control. Weightlifting is split between heavy deadlifts and kettlebell snatches, taxing posterior chain and grip without dominating overall time.

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