Workout Description

Why This Workout Is Extremely Hard

Huge total volume (190 burpees, 90 pull-ups, 22 man makers, 32 hang cleans) plus 140 Assault Bike calories creates a 40–90 minute grinder for most. Moderate barbell loading under fatigue, high gymnastics volume, and prolonged monostructural work demand top-tier stamina, aerobic capacity, and mental resilience. Movement complexity is moderate, but the duration and volume make it extremely hard.

Benchmark Times for Hotsinpiller

• Elite: <39:00
• Advanced: 42:00-45:00
• Intermediate: 50:00-55:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep burpees, 90 pull-ups, and 22 man makers require continuous muscular output, shoulder durability, and grip resilience across two lengthy rounds with minimal built-in rest.
• Endurance (9/10): Long time domain with significant bike and burpee volume keeps heart rate elevated for 40–70 minutes. Sustainable breathing and cadence are crucial to avoid redlining early and fading on the final bike.
• Power (4/10): Some explosiveness helps with efficient clean cycling and burpee pop-ups, but the workout rewards steady output more than peak power bursts.
• Strength (4/10): Moderate loads (135/95 lb cleans, 30/20 lb dumbbells) under fatigue require baseline strength to maintain form and cycle small sets, but max-force demands are low.
• Speed (4/10): Success favors smooth transitions and consistent pacing over sprints. Early speed spikes usually backfire, especially before the second round of burpees and the cash-out bike.
• Flexibility (2/10): Standard ROM only: hang position, front rack, push-up, and squat patterns. Average mobility suffices; no advanced overhead or inverted positions are required for completion.

Scaling Options

Scale to: Intermediate — 45 cal bike • 2 rounds: 12 Hang Power Cleans (115/75), 9 Man Makers (2x25/17.5), 35 Pull-Ups, 75 Burpees • 75 cal bike • Fitness — 35 cal bike • 2 rounds: 10 Hang Power Cleans (95/65), 7 Man Makers (2x20/15), 25 Jumping Pull-Ups or Ring Rows, 50 Burpees • 50 cal bike • Beginner — 25 cal bike • 2 rounds: 10 KB Deadlifts (53/35), 8 DB Burpee-Step-Backs (no rows/push-up, 2x15/10), 20 Ring Rows, 40 Up-Downs • 40 cal bike

Scaling Explanation

These options preserve the long aerobic grind and grip challenge while adjusting load, skill, and volume so athletes finish in roughly 40–60 minutes with solid movement quality.

Intended Stimulus

A long, grinding effort. Open steady, not hot, keeping heart rate under control and transitions efficient. Small, repeatable sets on the barbell and pull-up bar; keep burpees and bike at a sustainable cadence. The finish should feel like an aerobic grind with burning shoulders and forearms, not a sprint.

Coach Insight

Pace the burpees and bike from the start; think negative split on the second round and cash-out. Break pull-ups early to protect grip. Your one priority: keep moving. Short, consistent sets beat big sets that force long rests. Avoid sprinting the buy-in, death-marching burpees, and over-gripping the cleans. Chalk and rest discipline matter.

Benchmark Notes

Use these times to gauge pacing and scaling. Newer athletes may approach the 70–90 minute range; average Rx should aim 50–60 minutes; advanced athletes 39–45 minutes. If you can’t reach L7–L9 without extreme rest or form breakdown, reduce volume and/or loading.

Modality Profile

About half the time is gymnastics (burpees and pull-ups). The bike buy-in and cash-out contribute roughly a quarter of the work as monostructural. The remaining quarter comes from loaded movements (hang cleans and man makers), which add fatigue to the already grip-heavy structure.

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