Workout Description

Why This Workout Is Very Hard

Dae Han combines a long time domain with very demanding elements: an 800 m weighted run each round, rope climbs, and heavy thrusters. While density is moderate due to the long carries, movement complexity is high (rope climbs, thrusters), and the overall duration pushes aerobic and muscular endurance. Expect major grip and midline fatigue, making completion and pacing a serious challenge.

Benchmark Times for Dae Han

• 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): Repeated thruster sets and rope climbs under grip fatigue require sustained muscular endurance for shoulders, legs, and midline across three demanding rounds.
• Endurance (7/10): Three long 800 m weighted runs drive steady aerobic output. The workout rewards consistent heart rate control over 30–45 minutes more than short sprints.
• Power (5/10): Thrusters demand strong hip drive, but the long carries temper pure explosiveness and shift focus to sustainable power output.
• Strength (4/10): Thrusters at 135/95 lb require strength, but loads are submaximal. Success relies more on repeatability than one-rep-max strength.
• Flexibility (4/10): Front rack and overhead positions need solid shoulder, thoracic, and ankle mobility to keep thrusters efficient and safe under fatigue.
• Speed (3/10): This is not a sprint. Movement cycling is deliberate, with careful transitions to protect grip and breathing throughout the long effort.

Scaling Options

Scale to: 3 RFT: 800 m run (no weight), 3 rope climbs (15 ft), 12 thrusters 95/65 • 3 RFT: 600 m carry with 35/25 lb, 3 rope climbs (12 ft or 6 strict pull-ups), 12 thrusters 115/75 • 3 RFT: 600 m run, 9 rope pulls to stand, 12 thrusters 75/55

Scaling Explanation

These options preserve the triplet’s engine, grip demand, and squat-to-press pattern while adjusting load, skill, and distance to maintain stimulus without stalling progress.

Intended Stimulus

A grindy, high-effort triplet. The weighted runs should feel controlled but taxing on breathing and midline. Rope climbs should be smooth, with no failed reps. Thrusters are heavy enough to demand small, composed sets. The stimulus is steady suffering, strong pacing, and grip management, not an all-out sprint.

Coach Insight

Pace the runs just below threshold so you can hit rope climbs unbroken and start thrusters quickly. Break thrusters intentionally (e.g., 7-5 or 6-6) with short rests. The one tip: protect your grip—chalk smartly, shake out on runs, and use efficient leg wraps. Avoid redlining the first run and overgripping the rope or barbell; it will snowball by Round 2.

Benchmark Notes

Times represent finish goals across levels. Beginners will battle the carries and rope volume, often near the cap. Intermediate athletes target 34–40 minutes. Advanced to elite manage grip and pacing to finish in 28–34 minutes by keeping transitions tight and minimizing rest before thrusters.

Modality Profile

Most time is spent on the 800 m weighted runs (monostructural). Weightlifting appears in the heavy thrusters. Gymnastics is present through rope climbs, which are high-skill and grip-intensive but occupy less total time than the carries.

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