Workout Description
2 Rounds for Time (with a Partner)
11 Rope Climbs
200 meter Buddy Carry
33 Power Cleans (135/95 lb)
400 meter Buddy Carry
55 Front Squats (135/95 lb)
66 Burpees
Why This Workout Is Extremely Hard
Very high total volume, advanced gymnastics (22 total rope climbs), heavy odd-object work via partner carries (1,200 m total), and large barbell sets (66 power cleans and 110 front squats at 135/95). Expect 45–70 minutes for most teams. Grip, trunk, and leg stamina are severely taxed alongside sustained aerobic demand and team coordination.
Benchmark Times for Harvell
- Elite: <45:00
- Advanced: 50:00-54:00
- Intermediate: 57:00-60:00
- Beginner: >70:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): High-rep squats, cleans, burpees, and rope climbs require unbroken effort across many sets, heavily taxing local muscular endurance in legs, grip, and trunk.
- Endurance (7/10): Sustained cardio demand from long partner carries, large burpee volume, and overall workout duration pushes aerobic systems for nearly an hour of steady work.
- Power (5/10): Power cleans and quick rope climb ascents reward explosive hips, though the long duration tempers peak output demands.
- Strength (4/10): Loads aren’t maximal, but barbell work at 135/95 with high volume plus partner carries requires baseline strength and bracing under fatigue.
- Speed (4/10): Some quick cycling on cleans and burpees helps, but overall pacing is controlled due to fatigue from carries and large total volume.
- Flexibility (3/10): Front squats demand clean rack position and full-depth squats; rope climbs require overhead reach and hip flexion, but no extreme mobility beyond standard positions.
Scaling Options
Scale to: Rope Climbs → 1:1 rope pulls or 11/round with feet • Buddy Carry → 200/400 m sandbag carry (100/70 lb) • Barbell → 115/75 lb or 95/65 lb while keeping reps
Scaling Explanation
These options preserve the vertical pull, odd-object carry, and barbell volume while reducing skill and load to maintain steady movement within the intended time domain.
Intended Stimulus
A grinding, team-based chipper where you keep moving steadily without redlining. The carries should feel heavy but manageable with frequent switches. Barbell sets are moderate and methodical, preserving technique as fatigue builds. Burpees are steady, not sprinted. Communication and quick transitions matter more than big unbroken sets.
Coach Insight
Pace early. Switch the buddy carry often (every 25–50 m) to save legs and grip. On the barbell, hit repeatable sets (cleans 5–7, squats 8–10) with short rests.
The one tip: Protect your grip—relax hands between efforts and keep rope climbs efficient.
Avoid opening with huge sets, sloppy front rack positions, and excessively long carries before switching.
Benchmark Notes
Times represent full-team finish times from beginner to elite. If you’re near 70 minutes, scale to keep moving and stay within the cap. Mid-field athletes should target about 60 minutes. Advanced teams can push transitions and shared sets to break 50 minutes.
Modality Profile
Gymnastics (rope climbs and burpees) accounts for a significant chunk of time and fatigue. Weightlifting dominates due to partner carries (odd-object) and large barbell volumes. There’s no pure monostructural element; the carries act as loaded locomotion rather than classic cardio.
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