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: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >33:00

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.

Movements

• Run
• Rope Climb
• Thruster

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

This is a heavy, multi-modal chipper combining weighted running, rope climbs, and thrusters across 3 rounds. I'll break down each component and compare to relevant anchors. **MOVEMENT ANALYSIS (Per Round):** 800m Weighted Run (45/35 lb barbell): - Fresh 800m run: 150-210 sec - Carrying 45 lb barbell adds significant load (roughly 20-25% of bodyweight for most athletes) - Weighted carry penalty: +40-60% time vs unweighted - Round 1: 210-300 sec (elite to novice) - Round 2 (fatigued legs): 240-360 sec (+15-20%) - Round 3 (heavily fatigued): 270-420 sec (+25-40%) 3 Rope Climbs (15 ft): - Per climb fresh: 8-15 sec (elite), 15-25 sec (intermediate), 30-45 sec (novice) - 3 climbs fresh: 24-45 sec (elite), 45-75 sec (intermediate), 90-135 sec (novice) - After weighted run (grip + leg fatigue): +20-30% time - Round 1: 30-60 sec (elite), 60-100 sec (intermediate), 120-180 sec (novice) - Round 2: 36-75 sec, 75-120 sec, 150-225 sec (+20-25%) - Round 3: 45-90 sec, 90-150 sec, 180-270 sec (+25-35%) 12 Thrusters (135/95 lb): - This is heavy loading (Grace uses 135/95 for 30 reps) - Fresh pace: 2-3 sec/rep for elite, 3-5 sec/rep for intermediate, 5-8 sec/rep for novice - After rope climbs (shoulder/grip fatigue): significant breakdown - Set strategy: Elite 6-6 or 8-4, Intermediate 4-4-4 or 6-3-3, Novice 3-3-3-3 or 2s - Round 1: 30-45 sec (elite), 50-75 sec (intermediate), 90-120 sec (novice) - Round 2: 40-60 sec, 65-95 sec, 120-165 sec (+30-40% due to cumulative fatigue) - Round 3: 50-75 sec, 80-120 sec, 150-210 sec (+40-60%) Transitions: 5-10 sec between movements per round (15-30 sec total per round) **TOTAL TIME CALCULATION:** Elite (L10): - Round 1: 210 + 30 + 30 + 10 = 280 sec - Round 2: 240 + 36 + 40 + 10 = 326 sec - Round 3: 270 + 45 + 50 + 10 = 375 sec - Total: 981 sec ≈ 16:20 - Target range: 840-960 sec (14:00-16:00) Intermediate (L5): - Round 1: 240 + 60 + 50 + 15 = 365 sec - Round 2: 300 + 75 + 65 + 15 = 455 sec - Round 3: 360 + 90 + 80 + 15 = 545 sec - Total: 1365 sec ≈ 22:45 - Target range: 1260-1380 sec (21:00-23:00) Novice (L1): - Round 1: 300 + 120 + 90 + 20 = 530 sec - Round 2: 360 + 150 + 120 + 20 = 650 sec - Round 3: 420 + 180 + 150 + 20 = 770 sec - Total: 1950 sec ≈ 32:30 - Target range: 1920-2100 sec (32:00-35:00) **ANCHOR COMPARISON:** Closest anchor: Kelly (5 rounds: 400m run, 30 box jump, 30 wall ball) - Kelly L10: 930-1050 sec, L5: 1260-1440 sec, L1: 1800-2100 sec This workout is significantly harder than Kelly because: 1. Weighted runs vs unweighted (adds 40-60% time) 2. Rope climbs are more technical and grip-intensive than box jumps 3. Heavy thrusters (135/95) vs lighter wall balls (20/14) 4. Only 3 rounds but much higher intensity per round Expected adjustment: +50-80% time vs Kelly for equivalent effort - Kelly L10 ~990 sec → This WOD L10 ~900 sec (3 rounds vs 5, but much heavier) - Kelly L5 ~1350 sec → This WOD L5 ~1320 sec - Kelly L1 ~1950 sec → This WOD L1 ~1980 sec The workout is closer in total time to Kelly despite fewer rounds due to the significantly higher intensity of each component. **FINAL BENCHMARKS:** - L10: 840-900 sec (14:00-15:00) - L5: 1320 sec (22:00) - L1: 1980 sec (33:00)

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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