Workout Description

Why This Workout Is Hard

Holbrook blends moderate-load thrusters, high-volume pull-ups, and short sprints for 10 rounds with mandatory rest. The 100 total pull-ups are grip-taxing, and the thrusters demand consistent barbell proficiency. Built-in rest encourages aggressive, near-sprint efforts each round. While loads/skills are approachable, sustaining speed and movement quality across 10 intervals is challenging, making it a Hard WOD for most.

Benchmark Times for Holbrook

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Built-in rest encourages fast, unbroken sets and quick transitions, rewarding athletes who can maintain high round splits.
• Stamina (7/10): Ten rounds accumulate 50 thrusters and 100 pull-ups, requiring sustained muscular output and grip resilience without significant drop-off in later rounds.
• Power (7/10): Sprints and snappy thruster sets reward explosive hip drive and fast bar speed across repeated intervals.
• Endurance (4/10): Short runs with fixed rest keep aerobic demand moderate; repeated efforts challenge recovery between rounds more than long steady-state endurance.
• Strength (4/10): Loads are moderate; five-rep thruster sets test strength endurance more than maximal force production.
• Flexibility (3/10): Thruster front rack and overhead positions plus kipping mechanics demand solid shoulder, thoracic, and hip mobility, but not extreme ranges.

Scaling Options

Scale to: 95/65 lb and banded/jumping pull-ups • 75/55 lb, ring rows, 100 m jog • 8 rounds Rx movements with strict 1:00 rest

Scaling Explanation

These options preserve the triplet, interval feel, and sprint intent while adjusting pulling difficulty, barbell load, or total volume to maintain fast, repeatable round times.

Intended Stimulus

Fast, punchy rounds with near-unbroken thrusters and pull-ups, then a hard 100 m sprint. Use the 1:00 rest to recover just enough to repeat a high effort. Rounds should feel urgent, but not reckless—protect grip and maintain crisp mechanics so your last few rounds match your first.

Coach Insight

Hold a repeatable pace: smooth 5 thrusters, efficient 10 pull-ups, then a hard but controlled sprint. Aim to keep round splits within 5 seconds. The one tip: protect your grip—relax hands on the run and minimize bar hang time. Avoid early redlining, butterfly pull-up blow-ups, and sloppy thruster racks. Quality reps save time.

Benchmark Notes

Times include the built-in 1:00 rests between rounds. If you finish near 23:00, you’re around L5. Under 19:00 indicates strong barbell cycling, efficient pull-ups, and fast sprints. Over 29:00 suggests scaling pull-ups/weight or reducing rounds to maintain intended intensity.

Modality Profile

Time is split fairly evenly among thrusters (weightlifting), pull-ups (gymnastics), and 100 m sprints (monostructural). Thrusters and pull-ups dominate working time, but each round’s run meaningfully contributes to the stimulus and pacing.

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