Workout Description

Why This Workout Is Very Hard

Six 400 m runs stack up to 2.4 km of running, interleaved with moderate-load barbell work and high-skill gymnastics (ring dips, handstand push-ups, overhead squats). Movement variety and repeated transitions keep heart rate elevated while taxing shoulders and grip. Expect a long, grinding effort requiring pacing, strong midline, and solid overhead mobility to maintain form under fatigue.

Benchmark Times for Davo

• Elite: <18:00
• Advanced: 20:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Ninety non-running reps with moderate load and upper-body gymnastics require sustained muscular output, especially in the shoulders and midline, with limited rest opportunities.
• Endurance (6/10): Six 400 m runs (2.4 km total) drive a strong aerobic component. The pace must be sustainable, but repeated transitions and skills prevent this from becoming a pure cardio piece.
• Flexibility (6/10): Overhead squats and thrusters demand solid thoracic, shoulder, and ankle mobility. Good range of motion is essential to keep positions efficient as fatigue accumulates.
• Power (5/10): Thrusters and SDHP favor crisp, powerful hip extension, but the volume and running bias the workout toward sustainable effort rather than repeated max-power bursts.
• Speed (5/10): Athletes benefit from quick bar pickups and smooth transitions, yet must temper speed with control on the gymnastics to avoid early burnout.
• Strength (3/10): Loads are moderate (40/20 kg) and the limiter is rarely maximal strength; the challenge is holding positions while fatigued rather than producing peak force.

Scaling Options

Scale to: 300 m runs, 30/15 kg barbell, banded pull-ups/ring dips, pike HSPU • 400 m runs, 25/15 kg barbell, jumping pull-ups, box dips, piked-box HSPU • 300 m runs, 20/10 kg barbell, ring rows, push-ups, DB strict press for HSPU

Scaling Explanation

These options preserve the workout’s flow and shoulder volume while adjusting run distance, barbell load, and gymnastics difficulty to maintain steady pacing and safe, repeatable movement quality.

Intended Stimulus

Steady, aerobic grind with spikes from the barbell and gymnastics. Runs should be controlled but purposeful, then move directly into manageable sets without long chalk breaks. Shoulders and grip will be the limiter—expect a deep, systemic fatigue while keeping technique clean for overhead positions and presses.

Coach Insight

Run at a pace you can repeat six times, then get to the next movement immediately. Break early on gymnastics to avoid failure, but keep rests short. The one tip: keep transitions under five seconds—moving beats resting. Common mistakes: blasting the first two runs, rushing HSPU to failure, and letting overhead positions collapse. Stay tall, brace, and breathe.

Benchmark Notes

These times reflect complete, unpartitioned execution with steady runs and controlled sets on the gymnastics. Newer athletes should plan for consistent singles and smaller sets. Advanced athletes hold unbroken or near-unbroken sets and run aggressively without redlining. Elite finishers minimize transitions and maintain high turnover throughout.

Modality Profile

Roughly 45% is monostructural from 2.4 km of running. Weightlifting is about 30% with thrusters, SDHP, and overhead squats. Gymnastics is about 25% with pull-ups, ring dips, and handstand push-ups. Time spent includes transitions and setup between stations.

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