Workout Description

Why This Workout Is Very Hard

Freak is a long chipper with mixed modalities that taxes grip and lungs. It blends high-skill thrusters and double-unders with heavy kettlebell swings, two running segments, and big sets of pull-ups. The overall density is moderate-to-high and the time domain typically lands between 20–30 minutes for competent athletes, demanding steady pacing, smart set management, and robust muscular endurance with minimal rest.

Benchmark Times for Freak

• Elite: <17:30
• Advanced: 18:30-19:30
• Intermediate: 21:00-23:30
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two runs plus steady work across many stations push aerobic capacity. Success depends on breathing control and keeping the heart rate manageable for 20–30 minutes.
• Stamina (8/10): High total reps across pulling, squatting, and core movements require sustained output and smart partitioning with short, planned breaks.
• Power (5/10): Thrusters, box jumps, and wall balls demand repeated explosive efforts, though the long chipper reduces peak power focus.
• Speed (4/10): Quick cycling helps early, but the workout rewards steady transitions more than all-out sprinting on any single movement.
• Strength (3/10): Loads are moderate, not maximal. Strength helps with barbell thrusters and heavy kettlebell control but is not the primary limiter.
• Flexibility (3/10): Standard ranges of motion: front rack and squat depth, overhead stability, and wall ball mechanics. Mobility helps but isn’t extreme.

Movements

• Thruster
• Kettlebell Swing
• AbMat Sit-Up
• Run
• Wall Ball Shot
• Box Jump
• Pull-Up
• Double-Under

Scaling Options

Scale to: Thruster 75/55 lb & KB 53/35 lb • Ring Row or Banded Pull-Up • 30 DU or 90 Single-Unders; Box 20/16 in; Wall Ball 14/10 lb

Scaling Explanation

These options preserve the movement pattern, grip demand, and aerobic feel while right-sizing skill and loading so you can keep moving with limited rest.

Intended Stimulus

A sustained, uncomfortable pace with minimal resting. Runs should be steady, not all-out, setting up quick sets on the bar and efficient rope work. Manage grip fatigue by breaking early and keeping transitions short. The finish should feel like a push from the box jumps into the wall balls without dropping the ball more than once.

Coach Insight

Pace the first thrusters and pull-ups; control the 800m so you can attack swings and the second pull-up set. Keep transitions tight. Your most important tip: Break before you’re forced. Small, fast sets beat one big set followed by long rest. Avoid over-jumping the box and death-gripping the kettlebell. Breathe on the wall balls and stay tall on the thrusters.

Benchmark Notes

These time thresholds span beginner to elite. If you’re under 35 minutes, you paced well and kept transitions tight. Breaking 25 minutes requires unbroken or near-unbroken sets and fast runs. Sub-20 demands advanced gymnastics capacity, efficient barbell cycling, and minimal breaks across all stations.

Modality Profile

This chipper is evenly split: gymnastics (pull-ups, sit-ups, box jumps) accounts for a large portion of time, weightlifting (thrusters, swings, wall balls) adds loaded volume, and monostructural work (runs, double-unders) drives the aerobic demand. The mix favors balanced fitness over specialization.

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