Workout Description

Why This Workout Is Extremely Hard

This combines three benchmark workouts with minimal rest between them. The athlete must perform Fran (already a brutal lung/shoulder burner), then immediately transition to heavy deadlifts and HSPUs in Diane while fatigued, and finally tackle the highly technical muscle-ups and squat snatches in Amanda. The cumulative shoulder fatigue and lack of recovery time between workouts makes this significantly harder than doing each workout individually.

Benchmark Times for Girls Gone Wild

• Elite: <10:00
• Advanced: 11:00-12:00
• Intermediate: 13:00-14:00
• Beginner: >23:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-skill gymnastics movements combined with moderate-load barbell cycling tests muscular endurance across multiple movement patterns and muscle groups.
• Power (9/10): Dynamic movements throughout - thrusters, muscle-ups, and especially squat snatches require explosive power production and quick transitions.
• Endurance (8/10): Three classic CrossFit benchmarks back-to-back creates significant cardiovascular demand, with minimal rest between workouts and sustained high-intensity output required throughout.
• Flexibility (8/10): Overhead position for thrusters, full-depth squats, snatch mobility, and shoulder flexibility for HSPUs demand significant range of motion.
• Speed (8/10): Fast cycling of complex movements and quick transitions are essential with time caps and sequential workout structure.
• Strength (7/10): Moderate to heavy loads in deadlifts and squat snatches, plus demanding bodyweight skills like muscle-ups and HSPUs require significant strength.

Movements

• Thruster
• Pull-Up
• Deadlift
• Handstand Push-Up
• Ring Muscle-Up
• Squat Snatch

Scaling Options

Fran: Reduce to 65/45lb thrusters, ring rows or banded pull-ups Diane: Scale to 185/125lb deadlifts, pike pushups or DB strict press Amanda: Sub chest-to-bar pull-ups + dips for muscle-ups, power snatch at 95/65lb Advanced scaling option: Keep Rx weights but reduce reps to 15-12-9 for Fran/Diane and 7-5-3 for Amanda. Maintain 4-minute windows between workouts.

Scaling Explanation

Scale if you cannot perform: 7+ unbroken thrusters at Rx weight, 5+ strict pull-ups, 10+ unbroken deadlifts at Rx weight, 3+ strict HSPUs, or 1 ring muscle-up. Target completion times: Fran 4-7 mins, Diane 4-8 mins, Amanda 4-7 mins. Prioritize maintaining intensity across all three workouts - better to scale appropriately than burn out early. Form must remain solid on technical movements (HSPU, muscle-ups, snatches) even when fatigued.

Intended Stimulus

This is a high-volume, high-skill benchmark test combining three classic CrossFit workouts. Primary focus is glycolytic capacity with significant skill demands. Time domain is 12-20 minutes total across three distinct 3-7 minute efforts. Tests ability to perform complex movements under fatigue while managing recovery between workouts.

Coach Insight

Treat these as three separate sprints with built-in rest periods. For Fran, go aggressive but break thrusters at 11-10, 8-7, 5-4. For Diane, use touch-and-go deadlifts until round of 9, break HSPUs into sets of 4-5. For Amanda, singles on muscle-ups are fine, but minimize transition time. Make full use of rest periods between workouts for recovery. Have a plan for transitions and stick to it. Watch technique deterioration on Olympic lifts in Amanda.

Benchmark Notes

This is a gauntlet of three classic benchmarks with forced 4-minute breaks between them. Starting with Fran: Fran (0:00-4:00): - Using Fran anchor: L10 = 120-140s, L5 = 320-360s, L1 = 540-660s - Standard Fran pacing applies for each segment Diane (4:00-8:00): - Heavier deadlifts and HSPU make this slower than Fran - L10 = 180-210s, L5 = 360-420s, L1 = 600-720s Amanda (8:00-12:00): - Using Amanda anchor directly: L10 = 420-480s, L5 = 720-840s, L1 = 1080-1380s - Most technical of the three with ring muscle-ups Total time calculation: L10 (Elite): Fran 130s + Diane 195s + Amanda 450s = ~775s L5 (Intermediate): Fran 340s + Diane 390s + Amanda 780s = ~1510s L1 (Beginner): Fran 600s + Diane 660s + Amanda 1230s = ~2490s Final targets (M/F): L10: 10:00/13:00 L5: 14:00/17:00 L1: 23:00/26:00

Modality Profile

Of the 6 movements: Gymnastics (3): Pull-Up, Handstand Push-Up, Ring Muscle-Up; Weightlifting (3): Thruster, Deadlift, Squat Snatch. Equal split between G and W movements, no M movements present.