Workout Description

Why This Workout Is Hard

While individual elements (45-100lb lifts) are moderate, the 190lb team carries create significant fatigue that compounds throughout. Each carry requires coordinated effort and taxes the grip/core/legs before strength movements. The workout's length (likely 25-35 minutes) combined with the repeated heavy carries makes this deceptively challenging despite moderate lifting weights.

Benchmark Times for Chad (2006)

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Heavy team carries combined with moderate-load lifting create sustained cardiovascular demand. Five rounds of 400m weighted runs make this primarily an endurance challenge.
• Stamina (7/10): Multiple rounds of compound movements with moderate loads test muscular endurance, especially in legs and shoulders through carries and lifts.
• Strength (6/10): The 190lb team carry requires significant strength, while individual lifts are moderate. Compound movements tax total-body strength capacity.
• Flexibility (4/10): Thrusters and front squats demand moderate mobility in ankles, hips, and shoulders, but movements are within normal ranges.
• Power (3/10): Some power needed for thrusters and push press, but weight is light enough to emphasize endurance over explosive output.
• Speed (2/10): Workout emphasizes steady pacing and load sharing rather than quick transitions or fast cycling of movements.

Movements

• Weighted Walk
• Weighted Run
• Deadlift
• Thruster
• Push Press

Scaling Options

Weighted Carry: Scale to 135/95lb or use multiple lighter implements. Deadlifts: 75/55lb or 60% of 1RM. Thrusters: 35/25lb. Push Press: 35/25lb. Sandbag: 35/25lb. Movement subs: Front rack carry instead of shoulder carry, step-ups instead of thrusters, goblet squats instead of sandbag squats. Consider 15-20 reps per movement instead of 25.

Scaling Explanation

Scale if team cannot maintain steady walking pace with weight or if any member cannot perform 8+ unbroken reps of movements at prescribed weight. Priority is maintaining consistent movement through entire workout - intensity comes from minimal rest between stations. Target completion time 30-45 minutes. Scale to allow all team members to contribute equally throughout workout. Team should be able to communicate clearly during carries and transitions.

Intended Stimulus

Long-duration team workout (30-45 minutes) targeting oxidative energy system with glycolytic bursts. Primary challenge is load-sharing and mental fortitude during weighted carries. Secondary focus on maintaining power output across varied movements under accumulated fatigue.

Coach Insight

Rotate team members on weighted carries every 100m to maintain steady pace. One person should prep next station while others finish carry. Break deadlifts into 2-3 sets (9-8-8 or 13-12). Keep thrusters and push press sets to 5-7 reps. Maintain upright torso on sandbag squats. Common mistakes: rushing early carries, poor communication on transitions, failing to prep next station. Have clear plan for work-rest rotation.

Benchmark Notes

This is a team-based chipper with weighted carries and moderate-load barbell/sandbag work. Breaking it down: 1. Weighted Runs (5x400m): - 190lb team carry requires coordination - Fresh: 150-180s per 400m - Progressive fatigue multiplier: 1.0, 1.1, 1.2, 1.3, 1.4x - Total run time: ~900-1080s for elite teams 2. Individual Work Sections: - 25 reps per person = 100 total team reps per movement - Deadlifts (100lb): 2-3s/rep = ~300s with transitions - Thrusters (45lb): 2-3s/rep = ~300s with fatigue - Sandbag Squats: 2-3s/rep = ~300s - Push Press: 1.5-2s/rep = ~250s 3. Transitions: - Team coordination adds 10-15s per transition - Equipment changes: 5-8 transitions at 15-20s each Using Helen (3 rounds of running + work) as base anchor but scaling up for: - Additional running (5 vs 3 rounds) - Team coordination factor (+15%) - Weighted carries vs unweighted runs (+25%) Projected Times: L10 (Elite): 22:00 (1320s) L5 (Intermediate): 30:00 (1800s) L1 (Beginner): 45:00 (2700s) Female adjustments (+15% overall): L10: 26:00 (1560s) L5: 34:00 (2040s) L1: 50:00 (3000s)

Modality Profile

Weighted Walk and Weighted Run are Monostructural (M) since they are weighted variants of cyclical movements. Deadlift, Thruster, Sandbag Front Squat, and Push Press are all Weightlifting (W) movements as they involve external loads. No Gymnastics movements present. With 2 M movements and 4 W movements out of 6 total, rounded to nearest 10%.