Workout Description

Why This Workout Is Very Hard

Four weighted 400m runs plus 125 high-skill and upper-body-dominant reps make this a long grinder with significant shoulder and grip demand. Weighted pull-ups, handstand push-ups, and chest-to-bar pull-ups stack interference, while burpees bookend fatigue. Most athletes land in the 30–45 minute range, requiring smart pacing, strict break plans, and resilient aerobic capacity.

Benchmark Times for Del

• Elite: <26:00
• Advanced: 30:00-35:00
• Intermediate: 40:00-45:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume with repetitive shoulder and pulling work requires sustained muscular output under fatigue.
• Endurance (7/10): Four 400m carries and a 30–45 minute effort demand an aerobic engine to sustain steady pacing without redlining.
• Speed (4/10): Transitions and short sets help, but the chipper format favors consistent pacing over sprint cycling.
• Strength (3/10): Strength matters for weighted pull-ups and HSPU, but loads are light relative to maximal lifting.
• Flexibility (3/10): Shoulder and thoracic range for HSPU and overhead positions matters, but demands are not extreme.
• Power (3/10): Burpees and kipping offer some explosiveness, yet the workout rewards steady output more than peak power.

Scaling Options

Scale to: 400m run without ball • Weighted Pull-Up → Strict/Chin-Over-Bar or banded • HSPU → Pike HSPU or DB Push Press (35/25 lb) • C2B → Chin-Over-Bar • Reduce reps to 15s

Scaling Explanation

These options preserve the workout’s aerobic grind and upper-body pulling/pressing pattern while adjusting skill, load, and volume to maintain steady pacing without failure.

Intended Stimulus

A sustained grind that stays aerobic but never easy. Runs with the ball should be unbroken and steady, not sprints. Gymnastics sets should be small and repeatable to protect the shoulders and grip. Aim for even pacing start to finish with minimal chalk breaks and smooth transitions.

Coach Insight

Pace the first 25 burpees to just below threshold and settle into consistent, nose-breathing carries. Break pull-ups and HSPU early (e.g., 5s or 3s) to avoid failure. The ONE tip: protect your shoulders—small sets, quick rests, back on the wall/bar. Common mistakes: sprinting the first run, going to failure on HSPU, and death-gripping the ball.

Benchmark Notes

Times reflect broad ability levels, from beginners needing an hour to elites finishing near 26 minutes. Break the gymnastic sets early, keep the medicine-ball runs steady, and avoid burnout on burpees. Hitting L7–L9 requires crisp transitions, planned sets, and minimal rest on the carries.

Modality Profile

Gymnastics dominates with burpees, handstand push-ups, and chest-to-bar pull-ups. Monostructural work is substantial due to four 400m runs with a medicine ball. Weightlifting shows up primarily through the externally loaded pull-ups, adding extra demand without barbell cycling.

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