Workout Description

Why This Workout Is Very Hard

Daniel blends 100 pull-ups, 42 thrusters at 95/65 lb, and 1,600 meters of running. The combination of high gymnastics volume, moderate barbell cycling, and extended aerobic work taxes grip, shoulders, and lungs. Most athletes will live in the longer time domain, requiring disciplined pacing and smart sets to avoid blow-ups, making it a demanding, high-volume benchmark.

Benchmark Times for Daniel

• Elite: <15:00
• Advanced: 18:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pull-ups and 42 thrusters require sustained muscular output in the grip, shoulders, and legs over a long duration with limited rest opportunities.
• Endurance (7/10): Three runs totaling 1,600m and an overall long effort challenge aerobic capacity. You’ll need steady breathing and sustainable pacing to keep moving between big pulling and barbell sets.
• Power (5/10): Thrusters reward aggressive leg drive and hip extension, but pacing limits pure explosiveness. Short bursts appear between controlled sets and transitions.
• Speed (5/10): Move briskly with efficient bar and pull-up cycling, but avoid redlining. Smart, quick transitions matter more than all-out sprints.
• Strength (3/10): Thrusters are moderate at 95/65 lb. Strength matters for crisp barbell reps, but the workout doesn’t test maximal force production.
• Flexibility (3/10): Adequate shoulder, thoracic, and wrist mobility helps front rack and overhead positions for thrusters and stable pull-up mechanics.

Movements

• Thruster
• Run
• Pull-Up

Scaling Options

Scale to: 35-40 Pull-Ups or Ring Rows • Thrusters 75/55 lb (or 65/45 lb) • Runs 300-600-300 m

Scaling Explanation

These options reduce pulling volume, barbell load, and running distance so you can keep moving, preserve technique, and maintain the intended steady-but-tough stimulus.

Intended Stimulus

A long, gritty grind with steady pacing. The runs should be controlled but purposeful, letting you return to the rig and barbell ready to work. Thrusters break before form slips, and pull-ups stay in small, repeatable sets. You should feel cumulative grip and shoulder burn, but keep the engine running throughout.

Coach Insight

Pace the early 50 pull-ups—small, quick sets with short rests beat big sets and long breaks. Run at a controlled aerobic pace that doesn’t spike your heart rate before thrusters. The one tip: stay consistent—planned sets and disciplined rests. Avoid death-gripping the bar and rushing transitions when you’re blown up. Maintain form on thrusters to save shoulders and breathing.

Benchmark Notes

These finish-time targets range from beginner to elite. If you typically Rx benchmark ‘girl’ WODs, aim around the middle levels. Faster times mean better performance. Getting close to the cap? Scale reps or load to keep the intended pace and stimulus.

Modality Profile

About forty percent is monostructural from the three runs. The large pull-up sets contribute roughly a third, heavily taxing grip and upper body. Thrusters, while fewer total reps, still form a significant quarter of the work due to barbell cycling and full-body demand.

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