Workout Description

Why This Workout Is Hard

This workout combines high-volume gymnastics (70 total pull-ups) with moderate-load barbell cycling and metabolic conditioning. The pull-ups bookending the workout creates significant grip fatigue, while the middle section (cleans into push press) taxes the shoulders continuously. The 35-rep scheme with no built-in rest periods forces athletes to break sets frequently, extending the time domain to 20-25 minutes for most athletes.

Benchmark Times for Karen + Johnny

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 245 total reps across multiple movement patterns tests muscular endurance severely, especially with repeated pull-ups and Olympic lifting movements.
• Endurance (8/10): High volume of mixed movements with significant cardiovascular demand. The continuous nature and rep scheme creates sustained aerobic challenge throughout the workout.
• Speed (7/10): For time format rewards quick transitions and efficient cycling of movements, especially during bodyweight portions.
• Power (6/10): Hang power cleans, push press, and kettlebell swings are explosive movements, though fatigue will impact power output.
• Flexibility (5/10): Olympic lifting movements demand good mobility in hips, shoulders, and ankles. Pull-ups and burpees require decent range of motion.
• Strength (4/10): Moderate loads in hang power cleans and push press test strength endurance, while pull-ups require significant relative strength capacity.

Movements

• Push Press
• Kettlebell Swing
• Burpee
• Sit-Up
• Hang Power Clean
• Pull-Up

Scaling Options

Pull-ups: Ring rows (chest-to-ring) or banded pull-ups (25-30 reps) Barbell: 95/65 lb or 75/55 lb Kettlebell: 44/26 lb or 35/26 lb Burpees: Step-back burpees or no push-up Volume option: Reduce to 25 reps each movement Time cap: 25 minutes

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, if power clean technique breaks down under fatigue, or if push press becomes strict press. Priority is maintaining consistent movement and intensity throughout - better to scale and finish strong in 15-20 minutes than go Rx and hit complete failure. Athletes should be able to complete at least 3-5 reps unbroken of each movement when fresh. Target intensity is conversational pace early, building to sustained discomfort but not maximum effort until final pull-ups.

Intended Stimulus

Moderate-to-long glycolytic workout targeting 15-25 minutes. Primary focus is upper body pushing/pulling endurance with moderate load barbell cycling. Tests mental fortitude through bookended pull-ups and sustained power output across multiple movement patterns.

Coach Insight

Break pull-ups into manageable sets early (7-7-7-7-7 or 10-10-8-7) as they appear twice. Quick singles on cleans/push press are better than failed sets - aim for 5-7 reps before micro-rest. Keep burpees steady but not sprinting. Consider alternating between standing and seated sit-ups to manage fatigue. Most athletes hit severe forearm fatigue in final pull-up set - plan accordingly with larger sets early.

Benchmark Notes

This workout is most similar to Angie (100 pull-ups, push-ups, sit-ups, squats) but with different movements and rep schemes. Analysis: 1. Pull-Ups (35 reps): Fresh state 1.5s/rep = 53s + breaks 2. Burpees (35): 3.5s/rep = 123s 3. Hang Power Cleans (115/75): 2.5s/rep = 88s + fatigue 4. Push Press (115/75): 2s/rep = 70s + shoulder fatigue 5. KB Swings (53/35): 2s/rep = 70s 6. Sit-Ups (35): 1.5s/rep = 53s 7. Pull-Ups (35): 2s/rep (fatigued) = 70s + significant breaks Base time: ~527s Transitions: 6 transitions × 10s = 60s Fatigue multiplier: 1.3x for second half Set breaks for pull-ups: 2-3 sets per round = ~60s total Projected elite time (L10): 12:00 (720s) Intermediate (L5): 20:00 (1200s) Beginner (L1): 30:00 (1800s) Female times adjusted +15-20% due to loading differences and pull-up capacity affecting set breaks. Recap: Male - L10: 12:00 | L5: 20:00 | L1: 30:00 Female - L10: 15:00 | L5: 23:00 | L1: 35:00

Modality Profile

3 gymnastics movements (Pull-Up, Burpee, Sit-Up) and 3 weightlifting movements (Hang Power Clean, Push Press, Kettlebell Swing) with no monostructural movements. Equal split between G and W movements results in 50/50 distribution.

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