Workout Description

Why This Workout Is Extremely Hard

Huge volume over seven rounds with 168 pull-ups, 168 dips, 238 crunches, 63 burpees, and 2.8 km of running. While movements are basic, the cumulative upper-body demand and long duration make this a grueling test of stamina, grip, and pacing. Expect advanced athletes to grind for 45–60 minutes; beginners much longer without appropriate scaling.

Benchmark Times for Killer Elite

• Elite: <45:00
• Advanced: 48:00-51:00
• Intermediate: 54:00-57:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep pulling and pressing (168 pull-ups and 168 dips) plus burpees and crunches tax local muscular endurance heavily, especially in forearms, lats, triceps, and midline.
• Endurance (8/10): Seven 400m runs and long duration create a sustained aerobic demand. You’ll need steady breathing and the ability to keep moving under fatigue for nearly an hour.
• Speed (4/10): Transitions matter, but sustained pacing beats sprinting. Efficient, repeatable sets and short rests are more important than fast cycle speeds.
• Power (3/10): Burpees provide brief explosive effort, but most work is cyclical and grindy. Little need for maximal speed-power output.
• Flexibility (2/10): Standard ranges of motion for pull-ups, dips, and burpees. Some shoulder and hip mobility help efficiency, but demanding flexibility is not required.
• Strength (2/10): No external load and no maximal efforts; strength is not the limiter. Basic bodyweight capacity is required, but maximal force output isn’t tested.

Scaling Options

Scale to: 7 rounds: 400m run, 12 pull-ups, 12 bench/box dips, 25 crunches, 7 burpees • 6 rounds: 300m run, 15 ring rows, 15 bench dips, 25 crunches, 7 burpees • 4 rounds: 400m run, 10 pull-ups or ring rows, 10 push-ups, 20 crunches, 6 burpees

Scaling Explanation

These options lower total volume and upper-body intensity while preserving the structure, movement patterns, and aerobic grind so athletes finish near the intended time domain.

Intended Stimulus

A long, steady grind with repeated upper-body sets. Breathing should stay controlled while you chip through manageable pull-up and dip sets, protecting grip and pushing capacity. Runs are recovery-paced, not sprints. The goal is consistent rounds with minimal degradation and avoiding early failure on pulling/pressing movements.

Coach Insight

Pace early: start with conservative set sizes you can hold for all seven rounds. Treat the run as active recovery. Biggest tip: pre-plan your rep breaks (e.g., 8-8-8 on pull-ups, 8-8-8 on dips) and stick to them with short, timed rests. Avoid death sets early, sloppy ROM, and long wandering breaks. Keep chalking brief and transitions tight.

Benchmark Notes

Times range from 70 minutes (beginner) down to 45 minutes (elite). If you fall near 55–60 minutes, you’re around intermediate. Use these as pacing targets and to choose scaling: if you can’t finish under 70 minutes, reduce rounds or reps to stay in the intended time domain.

Modality Profile

The workout is entirely bodyweight. About 30% is monostructural from the seven 400m runs (roughly 14–20 minutes total). The remaining 70% is gymnastics: high-volume pull-ups, dips, crunches, and burpees dominate time and fatigue. No external loading is used.

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