Workout Description

Why This Workout Is Hard

High shoulder and grip fatigue from 50 shoulder-to-overheads and three arm-over-arm sled pulls, combined with 40 burpees and 30 sumo deadlift high pulls, create sustained, uncomfortable effort. The barbell loads are moderate but high volume, and the sled adds unique resistance and grip demand. Most capable athletes will finish in the 16–24 minute range, making it a grinding but manageable chipper.

Benchmark Times for Fournier

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Large sets of shoulder-to-overheads and sumo deadlift high pulls require repeated contractions and fatigue resistance across shoulders, hips, and grip.
• Endurance (6/10): Sustained work for 16–24 minutes with minimal true rest taxes aerobic capacity, especially during the sled drags and steady burpees.
• Strength (4/10): Loads aren’t maximal, but 115/75 lb overhead volume and sled resistance require moderate strength to keep sets manageable.
• Power (4/10): Hip drive in SDLHP and dynamic shoulder-to-overheads benefit from power, but pacing dampens pure explosiveness.
• Speed (4/10): You’ll cycle quickly on burpees and lighter barbell sets, but grip and fatigue limit sustained high turnover.
• Flexibility (2/10): Standard ROM: overhead lockout, hip crease below parallel on pulls, and burpee standards. No extreme mobility positions required.

Scaling Options

Scale to: S2OH 95/65, SDLHP 75/45, light-but-moving sled • S2OH 75/55, SDLHP 55/35, moderate sled • 35 S2OH, 30 Burpees, 20 SDLHP with a light sled

Scaling Explanation

These options adjust load and volume to preserve the stimulus of steady shoulder fatigue, grip-demanding sled pulls, and uninterrupted pacing without stalling on the barbell or rope.

Intended Stimulus

A grindy chipper with front-loaded shoulder fatigue and persistent grip demand. The goal is steady, sustainable sets on the shoulder-to-overheads, smooth burpees without redlining, and efficient hand-over-hand sled pulls. You should feel consistent pressure throughout, with brief chalk/breath resets, not long rests. Finish feeling taxed in shoulders, forearms, and lungs.

Coach Insight

Open with planned S2OH sets (e.g., 8-8-7-7-7-6-7) and fast singles only if needed. Keep burpees smooth: step or snap down, small hop, and move. The one tip: lock in a rope cadence on sled pulls—short, quick hand-over-hand cycles while bracing your legs and leaning back. Avoid going unbroken early on S2OH. Don’t death-grip the rope; relax hands between pulls. Hold a repeatable pace, not a sprint.

Benchmark Notes

These time standards reflect a broad range from beginner to elite. If you finish under 14 minutes, you’re moving fast with minimal breaks. Around 18–22 minutes is solid for trained athletes. If you approach the cap, reduce barbell load or sled resistance to keep intensity and technique quality.

Modality Profile

Most time is with external loads: barbell shoulder-to-overheads and SDLHP plus three sled pulls, making weightlifting dominant. Gymnastics shows up only in the burpees. There’s no monostructural piece like running or rowing, so cardio demand comes from sustained mixed-modal work rather than cyclical movement.

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