Workout Description

Why This Workout Is Extremely Hard

Very high total volume with two long rowing efforts, 200+ light-to-moderate loaded reps, and 50 strict-standard pull-ups while wearing a vest. The time domain commonly stretches beyond 40 minutes, demanding sustained aerobic output, muscular endurance, and grip resilience. The vest increases breathing/bracing demand and makes gymnastics significantly harder, pushing this into the extreme category for most athletes.

Benchmark Times for Hildy

• Elite: <37:00
• Advanced: 41:00-45:00
• Intermediate: 50:00-55:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Large sets of thrusters and wall balls under a vest plus 50 pull-ups tax local muscle endurance in legs, shoulders, and grip for prolonged periods.
• Endurance (8/10): Two 100-cal rows and long duration make this highly aerobic. You must breathe, settle into sustainable strokes, and keep heart rate controlled across 40+ minutes.
• Power (4/10): Thrusters and wall balls require repeated hip drive, but the long chipper format and vest shift emphasis from explosion to sustainable output.
• Speed (3/10): Some barbell cycling and wall-ball rhythm help, but the long time domain discourages sprinting; steady transitions matter more than speed bursts.
• Strength (2/10): Loads are light to moderate; the limiter is not max strength but the ability to move lighter weight many times while breathing under a vest.
• Flexibility (2/10): Requires standard squat depth, overhead position for wall balls, and front-rack mobility for thrusters, but no extreme ranges beyond typical CrossFit standards.

Movements

• Row
• Thruster
• Pull-Up
• Wall Ball Shot

Scaling Options

Scale to: No vest (Rx reps/loads) • 80/60 cal rows + 50 thrusters + 35 pull-ups + 50 wall balls (Rx loads) • Keep volume but use 35/25 lb thruster, 14/10 lb wall ball, and banded or jumping pull-ups

Scaling Explanation

These options adjust load and/or volume while preserving the long chipper feel, movement pattern, and aerobic-muscular endurance stimulus.

Intended Stimulus

A long, relentless grind. Keep the rows steady-aerobic, then chip through thrusters and wall balls in controlled sets to avoid redlining. Pull-ups should be small, crisp sets with short rests to protect grip. The vest adds breathing and positional demand—move efficiently, minimize no-reps, and aim for consistent pacing across all segments.

Coach Insight

Open at a conversational row pace; save your surge for the back half of the second row. Thrusters and wall balls: sets you can repeat without long breaks. The one tip: Break early and intentionally. Short, planned rests beat long, panic rests. Avoid death-grip rowing and giant first sets on thrusters or pull-ups. No-reps on wall balls are costly—hit depth and target every rep.

Benchmark Notes

Times are listed slowest to fastest (seconds). Aim to finish between L4–L6 if you’re an intermediate athlete. If you’re pacing well, you’ll move steadily through big, manageable sets and keep both rows aerobic. If you’re falling behind L3, reduce volume or remove the vest to stay in the intended stimulus.

Modality Profile

Monostructural work (two long rows) accounts for a large portion of total time. Weightlifting volume is substantial with thrusters and wall balls. Gymnastics is present but smaller in time share at 50 pull-ups, though it meaningfully taxes grip and upper-body endurance with the vest.

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