Workout Description

Why This Workout Is Very Hard

High-volume gymnastics (100 pull-ups, 25 HSPU) under aerobic fatigue plus 100 box jumps and 2,500 m of running drives significant local muscular endurance and grip fatigue. Skill demands for kipping pull-ups and handstand push-ups increase complexity. Most athletes finish in 25–35 minutes, with elite closer to 18–22. The combination of volume, skill, and duration places it in the Very Hard tier.

Benchmark Times for Lindskog

• Elite: <18:30
• Advanced: 20:30-22:30
• Intermediate: 25:00-28:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 100 box jumps, 100 pull-ups, and 25 HSPU demand repeated submax efforts with limited rest. Muscular endurance in legs, grip, lats, and shoulders is heavily taxed.
• Endurance (7/10): Five 500 m runs keep heart rate elevated for 20–35 minutes. Sustained, rhythmic breathing and aerobic pacing are needed to manage overall fatigue across multiple rounds.
• Power (5/10): Box jumps and kipping mechanics involve explosive hip extension and fast turnover, but repeated effort dilutes peak power in favor of sustainable output.
• Speed (5/10): Transitions and efficient set-breaking matter, yet the workout rewards steady pacing more than all-out sprinting due to total volume and accumulated fatigue.
• Flexibility (3/10): Adequate shoulder flexion for HSPU and hip/ankle mobility for safe box jump mechanics are required, but positions are standard for most athletes.
• Strength (3/10): No external load; strength demands are primarily bodyweight pressing and pulling. Minimal maximal force output required beyond moving your own body efficiently.

Scaling Options

Scale to: 5 RFT: 400 m run, 15 box step-ups (20/16 in), 12 jumping pull-ups, 5 pike HSPU on box • 5 RFT: 500 m row, 15 box jumps (24/20 in), 10 ring rows, 7 kipping HSPU to 1–2 abmats • 5 RFT: 500 m run, 15 box jumps, 10 banded pull-ups, 10 hand-release push-ups

Scaling Explanation

These options keep the structure and stimulus while reducing impact, skill, and upper-body volume so athletes can maintain steady rounds and avoid failure under fatigue.

Intended Stimulus

Steady, repeatable rounds with controlled breathing on the run, smooth box jump rhythm, and smart, small pull-up/HSPU sets to protect grip and shoulders. It should feel like sustained effort, not a sprint—think 80–85% output. Aim for consistent round times with minimal chalk breaks and fast transitions, finishing before the cap without failing reps.

Coach Insight

Pace the first two runs at a conversational effort, then settle into repeatable sets: 10-10 pull-ups, 3-2 HSPU, and quick step-down box jumps. Most important: Protect your grip. Break pull-ups early and keep transitions short instead of clinging to big sets. Avoid rebounding box jumps if you’re not practiced, overreaching pull-up sets, and resting too long before HSPU—small, quick sets beat failed reps.

Benchmark Notes

Times are set from beginner (finishing near the time cap) to elite (sub-19 minutes). If you’re around 28:00 you’re mid-pack Rx. Faster times require unbroken or near-unbroken sets, quick step-down box jumps, and consistent 500 m runs without excessive rest.

Modality Profile

Three of the four movements are gymnastics (box jumps, pull-ups, HSPU), while running provides the monostructural component. Time-wise, running is roughly 35–45% of total work for most athletes, with the remaining majority spent on bodyweight movements. There is no external loading.

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