Workout Description

Why This Workout Is Very Hard

Forrest blends high-skill gymnastics with large volume and running. Across three rounds you’ll tackle 60 L-pull-ups, 90 toes-to-bar, 120 burpees, and 2,400 meters of running. Grip, core, and midline fatigue compound quickly, while the long time domain (often 40–60 minutes) drives aerobic and muscular endurance demands. The combination of skill, volume, and duration makes this a very hard benchmark.

Benchmark Times for Forrest

• Elite: <38:00
• Advanced: 41:00-44:00
• Intermediate: 47:00-50:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps of core and pulling work plus burpees demand sustained muscular output. Expect forearm, lat, and midline fatigue that must be managed across all three rounds.
• Endurance (8/10): Three 800 m runs and a long total duration make this highly aerobic. Pacing and heart-rate control matter to keep moving through burpees and transitions without redlining.
• Flexibility (4/10): Adequate shoulder and hamstring mobility is needed for efficient toes-to-bar and maintaining an L position. Limited mobility will increase energy cost and slow cycle time.
• Speed (4/10): Some opportunities for quick cycling on burpees and transitions, but success comes from consistent pacing rather than sprinting any one element.
• Power (2/10): Burpees have a small explosive component, but the workout favors steady, repeatable efforts over maximal power output or high-force lifting.
• Strength (1/10): No external loading. Strength is not the limiter; instead the challenge is maintaining bodyweight pulling and core integrity under fatigue over a long time.

Scaling Options

Scale to: 3 rounds: 15 Pull-Up, 20 Hanging Knee Raise, 30 Burpee, 600 m Run • 3 rounds: 20 Jumping Pull-Up, 25 V-Up or Sit-Up, 25 Burpee, 400 m Run • 20:00 AMRAP: 200 m Run, 10 Ring Row, 15 Knee Raise, 15 Burpee

Scaling Explanation

These options retain the long aerobic feel and core/pulling stimulus while reducing skill, volume, and distance so athletes can hold consistent pacing and movement quality.

Intended Stimulus

A grindy, sustained effort. Move deliberately through gymnastics with small, manageable sets from the start, then use a controlled, aerobic run to recover without walking. Burpees should be smooth and unbroken at a steady cadence. The goal is to preserve grip and midline so you can maintain consistent round times without major drop-off.

Coach Insight

Pace the first round like the second. Break L-pull-ups and toes-to-bar early (e.g., 4s and 5s) with short, strict rests. One tip: Keep your transitions intentional—know where you’ll put the bar, where you’ll turn on burpees, and where you’ll start the run. Common mistakes: Opening with big sets, sprinting the first 800 m, and letting grip go to failure. Stay smooth.

Benchmark Notes

These times represent total finish time from first rep to the end of the final 800 m. Lower is better. Most intermediate athletes should aim to finish around 45–50 minutes. A 60-minute cap is common. Female levels are adjusted for the upper-body and core density in the pulling gymnastics.

Modality Profile

The majority is gymnastics: L-pull-ups and toes-to-bar plus burpees drive grip and core work. The 800 m runs each round create a significant monostructural demand. There is no external load, so weightlifting is absent. Time distribution is roughly 70% gymnastics and 30% running.

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