Workout Description

Why This Workout Is Very Hard

Ten rounds stack high-skill gymnastics (chest-to-bar and handstand push-ups) with moderately heavy front squats and short runs. The sheer round count amplifies fatigue, forcing repeated transitions and high heart rate for 25–40 minutes. Technical failure becomes a real risk late, especially in pressing and pulling, making this far more punishing than typical triplets or couplets.

Benchmark Times for Bulger

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 33:00-35:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repetition volume and repeated sets of pressing, pulling, and squatting test muscular endurance, especially shoulders and legs under accumulating fatigue.
• Endurance (6/10): Frequent 150 m runs and sustained heart rate across 10 rounds create continuous aerobic demand, but short distances keep it submaximal rather than pure cardio.
• Strength (5/10): Front squats at 135/95 and strict elements of HSPU require moderate strength, though loads are submaximal and performed in sets of seven.
• Speed (5/10): Short runs and small sets enable quicker transitions, but accumulating fatigue limits true sprint cycling, encouraging sustainable but brisk pacing.
• Flexibility (4/10): Front rack position and vertical pressing in handstand demand shoulder, wrist, and thoracic mobility, but not extreme ranges beyond standard CrossFit skills.
• Power (4/10): Explosiveness is secondary; reps are controlled and repeatable. Any bursts (e.g., squat drive) are tempered by pacing and volume.

Movements

• Front Squat
• Chest-to-Bar Pull-Up
• Run
• Handstand Push-Up

Scaling Options

Scale to: 10 RFT – 150 m run, 5 Pull-Ups, 7 Front Squats (115/75), 5 HSPU • 10 RFT – 150 m run, 7 Ring Rows, 7 Front Squats (95/65, from rack), 7 Pike Push-Ups • 8 RFT – 150 m run, 5 Jumping Pull-Ups, 7 Front Squats (75/55), 7 DB Push Press (35/25)

Scaling Explanation

Each option preserves the movement pattern and round structure while adjusting skill, loading, and volume so athletes keep moving with minimal stalling.

Intended Stimulus

A steady grind with sharp, repeatable efforts. Runs should be smooth and quick, then right to the rig and barbell with minimal chalk breaks. Aim for small, sustainable sets across all movements and consistent round times. Breathing stays controlled while shoulders and quads accumulate serious fatigue late.

Coach Insight

Pace the first 3 rounds at 80–85% to lock a sustainable split, then fight to hold it. The one tip: keep transitions short—walk straight from run to rig to bar. Common mistakes: opening with unbroken sets you can’t maintain, letting chalk breaks balloon, and turning the run into a recovery shuffle.

Benchmark Notes

These times set finish targets from beginner to elite. If you’re near L5, plan to finish around 35 minutes. Faster athletes should push transitions and maintain unbroken sets more often. Slower times suggest reducing reps, load, or skill to keep moving steadily without long breaks.

Modality Profile

Gymnastics dominates with chest-to-bar pull-ups and handstand push-ups each round. Weightlifting is significant via barbell front squats at a moderate-heavy load. The 150 m run per round adds a steady monostructural element without overtaking the time spent on the rig and barbell.

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