Workout Description

Why This Workout Is Very Hard

This workout combines high-skill gymnastics (CTB pull-ups, HSPU, T2B) with moderate-weight Olympic lifts across 8 full rounds with no built-in rest. The movement sequencing creates compound fatigue - grip-intensive movements stack together, shoulder-intensive exercises appear throughout, and the 800m run comes after full body exhaustion. The volume (64 reps per movement) plus technical demands under fatigue make this especially challenging.

Benchmark Times for Legion 8

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple gymnastic movements and moderate-load barbell cycling tests muscular endurance across upper body pushing, pulling, and core. Volume accumulates quickly across rounds.
• Endurance (8/10): High volume of compound movements across 8 rounds plus an 800m run creates significant cardiovascular demand. Limited rest between movements compounds the metabolic stress.
• Flexibility (7/10): Significant mobility demands for overhead positions, hip flexion (TTB/KTE), and Olympic lifting positions. HSPU and snatch require good shoulder mobility.
• Speed (7/10): Quick transitions between movements and efficient cycling of moderate-weight barbell movements are crucial for good times. High skill movements challenge speed maintenance.
• Power (6/10): Power snatches and clapping push-ups are explosive movements. Other movements can be cycled dynamically, though fatigue will impact power output.
• Strength (4/10): Moderate loads (75/55) for barbell movements require strength, but not maximal. Gymnastic movements like HSPU and CTB pull-ups demand relative strength.

Movements

• Thruster
• Power Snatch
• Chest-to-Bar Pull-Up
• Knees-to-Elbow
• Toes-to-Bar
• Run
• Sumo Deadlift High-Pull
• Handstand Push-Up

Scaling Options

Weight Modifications: 55/35 lbs for barbell movements or 40-50% of 1RM. Movement Subs: Ring rows or jumping pull-ups for CTB, pike push-ups for HSPU, hanging knee raises for TTB/KTE, regular push-ups for clapping. Volume Options: Reduce to 6 rounds or 6 reps per movement. Consider breaking run into 2x400m. Advanced scaling: Keep Rx weight but reduce gymnastics volume.

Scaling Explanation

Scale if unable to perform 5+ unbroken chest-to-bar pull-ups, 5+ strict handstand push-ups, or cycle thrusters/snatches confidently at prescribed weight when fresh. Priority is maintaining consistent movement through all rounds - should not see significant technique breakdown or extended rest periods. Target completion time is 20-30 minutes. Athletes should be able to keep moving with only brief breaks between movements/rounds. Scale to preserve intended stimulus of moderate-high intensity across broad time domain.

Intended Stimulus

High-volume glycolytic conditioning piece targeting multiple movement patterns and skill work. Time domain: 20-30 minutes. Primary challenge is maintaining quality movement under cumulative fatigue while managing grip fatigue. Tests both strength-endurance and gymnastic capacity across push/pull/hip patterns.

Coach Insight

Break this into manageable chunks - treat each round as a mini-workout. Consider 2-3 sets of 4-5 reps on thrusters and snatches to maintain barbell efficiency. Alternate grip styles on pull-up bar movements to manage forearm fatigue. Plan strategic rest between rounds (15-20 seconds) rather than grinding to failure. The 800m run will feel brutal - maintain steady pace rather than sprinting. Key failure points: handstand push-ups in later rounds and grip endurance on bar work.

Benchmark Notes

This is a high-volume, multi-modal workout with significant skill requirements. Analysis breakdown: 1. Base movement times per round (fresh): - Thrusters (75/55): 8 reps × 2.5s = 20s - CTB Pull-ups: 8 reps × 2s = 16s - Clapping Push-ups: 8 reps × 2s = 16s - Power Snatches: 8 reps × 3s = 24s - K2E: 8 reps × 2s = 16s - SDHP: 8 reps × 2.5s = 20s - HSPU: 8 reps × 3s = 24s - T2B: 8 reps × 2s = 16s Base round time: ~152s 2. Fatigue multipliers by round: - Rounds 1-2: 1.0x (152s) - Rounds 3-4: 1.2x (182s) - Rounds 5-6: 1.3x (198s) - Rounds 7-8: 1.4x (213s) 3. Transitions: ~8s between movements × 7 transitions per round = 56s/round 4. 800m run: ~180s (elite) to 240s (intermediate) after fatigue 5. Most similar to DT in volume/intensity but with more gymnastics. Using DT's L10 (360-420s) as baseline but scaling up significantly due to: - 8 rounds vs 5 rounds - Added gymnastics complexity - Longer movement chain - Final run Final targets: Male: L10: 14:00 (840s) L5: 20:00 (1200s) L1: 30:00 (1800s) Female: L10: 17:00 (1020s) L5: 23:00 (1380s) L1: 35:00 (2100s) Female times adjusted +15-20% due to volume of gymnastics movements and lighter loading creating less absolute fatigue.

Modality Profile

Gymnastics (5/9): Chest-to-Bar Pull-Up, Clapping Push Up, Knees-to-Elbow, Handstand Push-Up, Toes-to-Bar. Monostructural (1/9): Run. Weightlifting (3/9): Thruster, Power Snatch, Sumo Deadlift High-Pull. Rounded to nearest 10% from raw percentages (56/11/33).

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