Workout Description
For Time (with a Partner):
106 Deadlifts (135/95 lb)
Then, 7 rounds of:
3 Rope Climbs (15 ft)
15 Thrusters (135/95 lb)
15 Kettlebell Swings (70/53 lb)
Then, 400 meter Run with a plate (together, both partners carry a plate (45/25 lb))
Why This Workout Is Hard
Partner chipper with heavy barbell volume and rope climbs. Estimated 30–36 minutes for most pairs. Density is roughly 30 units/min (40 pts), movement complexity averages ~56 due to rope climbs and thrusters, and time-domain scores 75. Heavy-volume modifier (+10%) and partner (-20%) net a final score around the Hard range.
Benchmark Times for Goose
- Elite: <26:00
- Advanced: 28:00-30:00
- Intermediate: 32:00-34:00
- Beginner: >44:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps under load and repeated rope climbs demand sustained muscular output, especially shoulders, legs, and grip across many rounds.
- Strength (6/10): Loads are not maximal but thrusters at 135/95 and high deadlift volume require solid strength to maintain safe, repeatable reps under fatigue.
- Endurance (5/10): Long time domain with a short run and sustained work intervals. Heart rate stays elevated but monostructural volume is limited, so aerobic demand is moderate rather than dominant.
- Power (5/10): Thrusters and rope climbs reward powerful hip drive, yet the workout trends toward grindy, repeated efforts over peak explosiveness.
- Flexibility (4/10): Front rack and overhead mobility matter for thrusters, and efficient rope climbs need shoulder range, but not extreme positions.
- Speed (4/10): Some opportunities to cycle fast sets, but rope climbs and heavy thrusters cap turnover. Most teams benefit from controlled, sustainable pacing.
Scaling Options
Scale to: 95/65 lb thruster, 53/35 lb KB, 12-ft rope or 6 strict pulls per climb • 5 rounds instead of 7 (maintain 3 climbs/15/15) • Unweighted 400m run or share a lighter plate (25/15 lb)
Scaling Explanation
These options preserve the workout’s structure and grip/stamina stimulus while adjusting load, skill, and volume to keep continuous movement and safe, consistent mechanics.
Intended Stimulus
Grindy, team-based engine with big barbell sets and grip-taxing rope climbs. Partners should alternate small, fast sets to keep moving, using the built-in rest to preserve quality. The final plate run is a shared push—steady, purposeful, and unbroken—finishing with a strong effort rather than a full sprint.
Coach Insight
Pace the barbell with small, quick sets—5s on thrusters and swings, 8–12s on deadlifts. Trade off rope climbs to keep forearms fresh. Move immediately when your partner drops.
Your one big key: protect your grip—chalk, shake out, and avoid hanging on too long.
Common mistakes: opening with big sets, sloppy thruster standards, and losing time on transitions. Keep the plate run moving—no stops.
Benchmark Notes
These times represent completion for a two-person team from beginner (L1) to elite (L9). Hitting your level means smooth breaks on deadlifts, smart sets on thrusters and swings, controlled rope climbs, and a steady, shared plate run without long rests.
Modality Profile
Weightlifting dominates with deadlifts, thrusters, and kettlebell swings. Gymnastics appears through rope climbs, which also spike grip fatigue and skill demand. Monostructural work is brief—a single 400m shared plate run—so it contributes a small percentage to the overall session.
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