Workout Description

Why This Workout Is Extremely Hard

Three miles of running in a vest, 160 step-overs, 80 hand-release push-ups, 100 burpees (including target standard), 40 strict pull-ups, and 10 ring muscle-ups with a vest create very high total volume and advanced gymnastics under fatigue. Expect well over an hour for most, with muscular endurance and aerobic capacity heavily taxed.

Benchmark Times for Hammy

• Elite: <80:00
• Advanced: 85:00-90:00
• Intermediate: 95:00-100:00
• Beginner: >120:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High rep counts of push-ups, burpees, step-overs, and strict pulling demand persistent muscular endurance in the shoulders, grip, and legs under fatigue.
• Endurance (9/10): Three miles of running in a vest and long, uninterrupted bouts make this primarily an aerobic engine test with sustained, steady pacing required throughout.
• Power (3/10): Burpee box jumps and muscle-ups have explosive elements, but long duration and vest load reduce pure power expression.
• Speed (3/10): Volume and fatigue cap turnover rate; success is about sustainable pacing and short breaks, not sprinting.
• Flexibility (2/10): Standard ranges of motion for push-ups, burpees, step-overs, and rings; no advanced mobility positions are required.
• Strength (1/10): No heavy external loads or max efforts; the vest adds load but this is not a maximal strength workout.

Scaling Options

Scale to: No vest • Reduce volume (e.g., 800/600/400/400/600/800m runs; 60/30 step-overs/push-ups; 30/15 burpees; 10/10 strict pull-ups; 5 ring muscle-ups) • Modify skills (banded or kipping pull-ups; 15 chest-to-bar or low-ring transitions for 10 ring muscle-ups)

Scaling Explanation

These options preserve the long chipper structure, aerobic demand, and pulling pattern while adjusting load, volume, and skill to maintain stimulus without excessive failure or time overrun.

Intended Stimulus

A long, grinding chipper. Run at a steady, conversational pace and chip away at big sets with small, planned breaks. Strict pulling and ring muscle-ups should be approached with conservative sets to avoid failure. The vest keeps heart rate elevated and movement quality honest; aim for consistent forward progress, not sprints.

Coach Insight

Pace the first 1,200m and first set of step-overs—this workout punishes early bravado. Break strict pull-ups and muscle-ups before you have to. The one tip: Keep transitions tight. Walk straight to the next station, breathe, and start. Avoid redlining on burpees and blowing up push-ups. Step down from boxes and stay smooth.

Benchmark Notes

Times range from 120 to 80 minutes for most athletes. If you’re around 95 minutes, you’re on track for an L5 performance. Faster athletes who can keep runs steady and manage small, consistent sets on strict pull-ups and muscle-ups will break 85–90 minutes.

Modality Profile

About 30% monostructural from 4,800 meters of running with a vest. The remainder is gymnastics: step-overs, push-ups, burpees, strict pull-ups, and ring muscle-ups, all bodyweight-based (albeit weighted), with no traditional external lifting.

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