Workout Description

Why This Workout Is Very Hard

High total volume and duration with minimal skill barriers but significant upper-body fatigue. Across 3 rounds you’ll complete 6,000 meters of monostructural work plus 150 push-ups and 150 pull-ups. Grip and pressing stamina become limiting factors, especially after the row and run. Most athletes will spend 40–55 minutes, demanding disciplined pacing and smart partitioning.

Benchmark Times for Hamilton

• Elite: <36:00
• Advanced: 38:00-40:00
• Intermediate: 42:00-45:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 1,000-meter monostructural efforts each round drive a strong aerobic demand. Sustained heart rate and breathing control are essential to maintain pace across 35–55 minutes without blowing up in later rounds.
• Stamina (9/10): High-rep push-ups and pull-ups accumulate to 300 total reps, challenging local muscular endurance of chest, triceps, lats, and grip. Managing sets and rest is critical to avoid failure and preserve cycle speed.
• Speed (4/10): Moderate speed: efficient transitions and crisp sets help, but pacing dominates. Brief accelerations may close gaps, yet sprinting risks early fatigue on later rounds’ gymnastics.
• Flexibility (2/10): Basic ranges are required: full lockout and chest-to-deck on push-ups, full hang and chin over bar on pull-ups. No advanced mobility demands beyond standard positions.
• Power (2/10): Explosiveness isn’t emphasized. The row and run are steady-state, and gymnastics are about sustainable sets rather than powerful single efforts.
• Strength (1/10): No external loading and no heavy lifts. Strength is not the limiter; capacity and repeated contractions under fatigue matter far more than one-rep force production.

Movements

• Push-Up
• Run
• Row
• Pull-Up

Scaling Options

Scale to: 750m row/750m run; 30 push-ups; 30 pull-ups • 3 rounds: 1,000m row/run; 35 push-ups; 35 jumping pull-ups or ring rows • 2 rounds as prescribed if volume is the limiter

Scaling Explanation

These options reduce volume and skill while preserving the workout’s aerobic grind and upper-body stamina stimulus, allowing athletes to keep moving with consistent pacing and proper standards.

Intended Stimulus

Steady, grindy conditioning with disciplined pacing. The row and run should feel controlled, leaving room to push large but sustainable sets on push-ups and pull-ups. Grip and pressing endurance are the limiters; avoid failure and keep transitions tight. Aim for consistent round times, finishing strong without a collapse in the final set of pull-ups.

Coach Insight

Pace the row/run at a conversational-to-moderate effort so you can hit planned gymnastics sets. Think sustainable, not sprint. Your one big key: break early on push-ups and pull-ups (e.g., 10s/5s) to avoid failure. Common mistakes: rowing too hard, huge first-round sets, and sloppy standards. Chalk, shake out, and get back up quickly—short rests, not long breaks.

Benchmark Notes

Times are set from beginner (L1) to elite (L9). If you’re finishing near 60 minutes, you should scale volume. Around 45 minutes represents a solid intermediate effort with steady pacing. Sub-40 requires strong engine, unbroken or large sets, and efficient transitions.

Modality Profile

The workout alternates between monostructural efforts (row and run) and gymnastics (push-ups and pull-ups). Expect slightly more time on the rower and run, with nearly equal time managing large gymnastics sets. No weightlifting or external loads are involved.

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