Workout Description

Why This Workout Is Very Hard

Frelen blends long running volume (4 km total) with 75 dumbbell thrusters and 75 pull-ups. The repeated thruster/pull-up combo after 800m runs heavily taxes lungs, grip, and shoulders. Loads are moderate-to-heavy for volume, and movement complexity is moderate. Expect a sustained, high heart rate and muscular fatigue over 35–55 minutes for most athletes.

Benchmark Times for Frelen

• Elite: <32:00
• Advanced: 34:00-37:00
• Intermediate: 40:00-43:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five 800m runs create sustained aerobic demand. The goal is steady breathing and consistent splits while managing heart rate spikes from transitions into thrusters and pull-ups.
• Stamina (8/10): High total reps under fatigue (thrusters and pull-ups) demand repeatable sets and short rests to sustain output across all five rounds.
• Power (5/10): Thrusters demand aggressive hip drive to move load efficiently. Explosiveness helps, but the workout is primarily about sustainable output over time.
• Speed (4/10): Long duration limits pure speed. Efficient transitions and quick but sustainable reps matter more than sprinting any single element.
• Strength (3/10): No max lifts, but moderate-to-heavy dumbbell thrusters require solid front rack and overhead strength, especially under fatigue and after runs.
• Flexibility (3/10): Full-depth squat and overhead lockout on thrusters require adequate ankle, hip, thoracic, and shoulder mobility but not extreme ranges.

Scaling Options

Scale to: 600m Run • Dumbbell Thrusters 35/25 lb (or a single DB) • Ring Rows or Jumping Pull-Ups

Scaling Explanation

These options reduce cardiovascular load, pressing volume, and upper-body pulling difficulty while preserving the triplet structure and intended stimulus.

Intended Stimulus

A long, steady grind. Keep run splits controlled so you can hit thrusters and pull-ups in small, repeatable sets with short rests. Breathing should feel challenging but sustainable. Grip and shoulders will accumulate fatigue; the goal is consistent pacing without redlining or long breaks.

Coach Insight

Pace the first two runs conservatively, then hold that effort. Break thrusters and pull-ups early (e.g., 8/7 each) to keep rests short and predictable. Most important: breathe through the thrusters. Exhale on the drive, inhale on the descent, and keep your feet planted and cadence smooth. Avoid death-gripping the dumbbells and racing the first round.

Benchmark Notes

Use the time tiers to estimate pacing and set a goal. If you’re near L5, plan for ~43 minutes. Faster athletes should hold steady run splits with limited breaks on thrusters and pull-ups. If you’re above L1, consider scaling volume or load to finish under the cap.

Modality Profile

Approximately 45% monostructural from the 4 km of running, 30% weightlifting from 75 dumbbell thrusters, and 25% gymnastics from 75 pull-ups. The run dominates total time, while the thruster and pull-up pairing drives upper-body fatigue and grip demands.

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