Workout Description

Why This Workout Is Hard

Fatal 40 is a massive chipper: 5.6 km of total running with 520 mixed reps across barbell, gymnastics, and odd-object work. Work density stays low because of the long duration, but complexity averages moderate with high-skill snatches and advanced elements like toes-to-bar and double-unders. Heavy loaded volume (200 reps) increases difficulty. Expect a grindy, endurance-first effort with serious grip and midline taxation.

Benchmark Times for Fatal 40

• Elite: <50:00
• Advanced: 52:00-56:00
• Intermediate: 60:00-66:00
• Beginner: >105:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Thirteen blocks of 40 reps demand high muscular endurance in grip, midline, and posterior chain, especially when paired with frequent returns to running.
• Endurance (8/10): Fourteen 400m runs (5.6 km total) make this heavily aerobic. Success relies on steady pacing and sustained breathing under fatigue more than short bursts of speed.
• Power (6/10): Box jumps, hang cleans, and hang snatches reward crisp, explosive mechanics, but the long time domain limits sustained peak power output.
• Strength (4/10): Loads are moderate (95/65 lb barbell, 53/35 lb KB). Strength helps cycle safely, but maximal force isn’t the limiter compared to volume and pacing.
• Speed (4/10): Some fast sets (double-unders, air squats) exist, but the workout favors sustainable turnover and quick transitions rather than all-out sprinting.
• Flexibility (3/10): Requires standard ROM: overhead position for snatches and wall balls, hip/shoulder flexion for toes-to-bar. No extreme mobility demands beyond solid, safe ranges.

Movements

• Run
• Wall Ball Shot
• Hang Clean
• Pull-Up
• Deadlift
• Push-Up
• Box Jump
• Kettlebell Swing
• Toe-to-Bar
• Air Squat
• Hang Snatch
• Double-Under
• Sit-Up
• Burpee

Scaling Options

Scale to: 400m→200m runs and 40→30 reps across all movements • Barbell 95/65→75/55 lb, KB 53/35→35/26 lb, WB 20/14→14/10 lb; Pull-Up/TTB→Ring Row/Knee Raise; DU→80 Singles • 60-minute cap: perform as AMRAP with 200m runs and 30-rep sets

Scaling Explanation

These options reduce cardiovascular load, technical demand, and grip fatigue while preserving the chipper structure and intended steady, sustainable stimulus.

Intended Stimulus

Steady, grindy engine piece. Move continuously with controlled breathing on runs, deliberate sets on barbell and gymnastics, and short, planned breaks. Focus on sustainable pacing to avoid blowups late in the chipper. Grip and core should feel taxed, but technique stays crisp, especially on hang snatches when fatigued.

Coach Insight

Pace to the runs. Treat each 400m as your reset, then chip away at 40s with small, consistent sets. Transitions matter more than hero sets. Your one tip: break early and often—especially on grip-heavy pieces—so your pace never craters. Common mistakes: sprinting early runs, oversized barbell sets, ignoring grip fatigue before TTB/snatches, and sloppy movement standards under fatigue.

Benchmark Notes

These times reflect typical ranges from beginner to elite with all prescribed movements and distances. The volume of 14 x 400m runs plus 13 sets of 40 reps drives long durations. Faster athletes manage efficient barbell cycling, small breaks on gymnastics, and steady runs without walking.

Modality Profile

Monostructural is dominant because of the 14 x 400m runs and jump rope. Gymnastics volume is substantial (pull-ups, push-ups, TTB, burpees, etc.). Weightlifting is present but secondary, with three barbell segments and two odd-object pieces that add time yet don’t eclipse run volume.

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