Workout Description

Why This Workout Is Extremely Hard

High-volume chipper with heavy elements and advanced gymnastics. Two loaded 800m runs spike heart rate early and late. One hundred toes-to-bar and 10 rope climbs are highly grip-taxing, and 50 front squats at 155/105 lb demand significant leg stamina and midline. Expect long duration (35–60+ minutes) and cumulative fatigue requiring smart pacing and breaks.

Benchmark Times for Liam

• Elite: <30:00
• Advanced: 35:00-40:00
• Intermediate: 45:00-50:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep accumulation on toes-to-bar and 50 heavy front squats demands muscular endurance in the grip, core, and legs over an extended period.
• Endurance (7/10): Two long runs and a long overall time domain require aerobic pacing and sustained breathing control throughout the chipper, especially with the added load on the runs.
• Strength (5/10): Front squats at 155/105 lb require solid strength but submaximal; success depends more on repeated sets than on one-rep max capacity.
• Flexibility (4/10): Front rack mobility and lat/hamstring range for kipping toes-to-bar matter to maintain positions and reduce fatigue across high volume.
• Speed (4/10): There’s limited sprinting; efficiency and quick, disciplined sets matter more than pure transitional speed or cycling rates.
• Power (4/10): Explosiveness is helpful for efficient hip pop on TTB and aggressive front squat stands, but the workout rewards steady grinding more than peak power.

Movements

• Front Squat
• Plate Run
• Rope Climb
• Toes-to-Bar

Scaling Options

Scale to: Beginner — 800m run unweighted; 60 hanging knee raises; 35 front squats 95/65 lb; 6 rope pulls • Intermediate — 800m run w/25/15 lb; 75 toes-to-bar; 40 front squats 115/75 lb; 8 rope climbs • Time-management — cap each station at ~8 min; break sets early; 1 rope climb every 60–90s pace

Scaling Explanation

These options reduce load/volume or modify skills to preserve the workout’s long, grip-heavy, midline-taxing stimulus while keeping athletes steadily moving.

Intended Stimulus

A long, gritty grind. Settle into a sustainable pace on the first plate run. Break toes-to-bar early to protect grip and midline. Tackle front squats in manageable sets with brief rests. Climb smoothly with excellent footwork. Finish with a determined, steady plate run. The overall feel should be controlled suffering, not repeated redlines.

Coach Insight

Pace the first run and protect your grip; rushing here punishes everything that follows. Break TTB intentionally from the start—small sets with fast chalk and quick jumps back up beat big sets and long rests. Common mistakes: death-gripping the bar, front squat singles too early, sloppy rope footwork, and letting the last run become a walk. Stay disciplined.

Benchmark Notes

Times range from about 30 minutes for elite to 60–70 minutes for newer athletes. Use the levels to estimate pacing: earlier levels likely need aggressive scaling. Aim to stay ahead of the L5–L6 marks by breaking early and minimizing downtime between transitions.

Modality Profile

Gymnastics dominates with 100 toes-to-bar and 10 rope climbs taxing grip and midline. Monostructural appears in the two 800m loaded runs. Weightlifting comprises the 50 front squats with a moderately heavy barbell. Time distribution leans slightly toward gymnastics under fatigue.

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