Workout Description

Why This Workout Is Hard

This workout combines significant volume (50 burpees total) with moderately heavy implements and skill movements. The burpees create cumulative fatigue before each new movement, making the 31-rep sets more challenging. The lack of built-in rest and movement interference (e.g., fatigued shoulders affecting pull-ups and push presses) creates sustained difficulty. The 1,031m row finisher adds metabolic stress when already fatigued. Most average CrossFitters will need to break up several elements.

Benchmark Times for Hallowod

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The combination of burpees between each movement and high rep counts creates substantial muscular endurance demands across multiple body parts.
• Endurance (8/10): High-volume workout with 60 burpees, multiple rounds of 31 reps, and a 1km row creates significant cardiovascular demand and tests aerobic capacity throughout.
• Power (7/10): Multiple explosive movements including box jumps, push press, ball slams, and DB snatches require significant power output.
• Speed (6/10): For time format with moderate loads encourages quick transitions and cycling of movements when possible.
• Flexibility (5/10): Burpees, box jumps, and KB swings require decent mobility. Push press and snatches demand overhead position competency.
• Strength (4/10): Moderate loads in push press and KB swings, but primarily focused on sustaining submaximal loads for higher reps.

Movements

• Burpee
• Kettlebell Swing
• Box Jump
• Push Press
• Pull-Up
• Ball Slam
• Dumbbell Snatch
• Row

Scaling Options

Reduce KB weight to 53/35lb, push press to 65/45lb, DB snatch to 35/25lb. Sub step-ups or lower box height (20/16in). Use banded pull-ups or ring rows (31 total reps). Reduce ball slam weight to 20/14lb. Can reduce burpees to 7 per round and/or row to 500m. For significant scaling, consider 21 reps instead of 31 for all weighted movements.

Scaling Explanation

Scale if unable to perform 15+ unbroken KB swings, 10+ push press, or 5+ strict pull-ups at prescribed weights. Form deterioration on burpees or inability to maintain sub-2:30/500m row pace also indicates need for scaling. Target completion time is 20-30 minutes - scale to maintain intensity rather than grind through. Priority is maintaining consistent work rate across all movements while keeping core temperature managed.

Intended Stimulus

Moderate-to-long glycolytic workout (20-30 minutes) with significant oxidative component from row finish. Primary challenge is maintaining work capacity across varied movements while managing burpee fatigue. Tests both power output and muscular endurance with heavy-ish loads.

Coach Insight

Break up burpee sets early (5-5) to avoid redlining - they return frequently. Treat KB swings through snatches as 3-4 sets each (11-10-10 or 8-8-8-7). Row should be steady 2:00-2:15/500m pace. Most athletes break down on later burpee sets and dumbbell snatches. Quick transitions between movements are crucial. Keep push press sets controlled - shoulder fatigue impacts later pulling. Consider alternating arms every 5-10 reps on DB snatches.

Benchmark Notes

This is a high-volume chipper with 6 rounds of burpees + varied movements, followed by a row. Breaking it down: 1. Movement Analysis: - 60 total burpees (6 x 10): 4 sec/rep = 240 sec base - 31 KB swings: 2 sec/rep = 62 sec - 31 box jumps: 2 sec/rep = 62 sec - 31 push press: 2.5 sec/rep = 78 sec - 31 pull-ups: 2 sec/rep = 62 sec - 31 ball slams: 2 sec/rep = 62 sec - 31 DB snatches: 3 sec/rep = 93 sec - 1031m row: ~210 sec Base time: ~869 sec before fatigue and transitions 2. Fatigue Multipliers: - Burpees get progressively harder: 1.0x, 1.1x, 1.2x, 1.3x, 1.4x, 1.5x - Pull-ups after multiple rounds: +25% time - Grip fatigue affects DB work: +20% 3. Transitions: - 7 major movement changes: ~10 sec each = 70 sec - Equipment setup time: ~30 sec total 4. Most similar to 'DT' in volume and mixed modal style, but with more gymnastics. Using DT as anchor (L10 M: 360-420s, F: 430-510s) but scaling up due to: - ~50% more total work volume - More varied movement patterns - Higher skill requirement with pull-ups Final Targets: Men: L10: 14:00 (840s) L5: 20:00 (1200s) L1: 30:00 (1800s) Women: L10: 16:00 (960s) L5: 23:00 (1380s) L1: 35:00 (2100s)

Modality Profile

Of 8 movements: GYMNASTICS (2): Burpee, Box Jump, Pull-Up; MONOSTRUCTURAL (1): Row; WEIGHTLIFTING (5): Kettlebell Swing, Push Press, Ball Slam, Dumbbell Snatch. Rounded to nearest 10% from raw percentages (G:37.5%, M:12.5%, W:50%)