Workout Description

Why This Workout Is Very Hard

Lund blends a full mile of running with a large gymnastics core (pull-ups, 48 toes-to-bar, 96 sit-ups, 48 push-ups) and a fatiguing barbell set (24 deadlifts at 225/185 lb). The total volume and severe grip demand challenge pacing and midline stamina. Strong athletes still need strategic breaks to avoid failure. Expect 20–35 minutes for most, with substantial core and forearm fatigue.

Benchmark Times for Lund

• Elite: <20:00
• Advanced: 24:00-27:00
• Intermediate: 29:00-31:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps for core and upper body (48 toes-to-bar, 96 sit-ups, 48 push-ups) demand sustained output. Short, repeatable sets with brief rests beat large, fatiguing chunks.
• Endurance (7/10): Two 800 m runs bookend long sets of calisthenics. Heart rate stays elevated for 20–35 minutes. Breathing control and aerobic efficiency drive success between big grip sets and the deadlift.
• Strength (5/10): Strength is supportive but relevant: 24 deadlifts at 225/185 require solid pulling mechanics under fatigue. If 5–8 touch-and-go reps aren’t comfortable, scale to keep quick sets without grinding.
• Flexibility (4/10): Shoulder, thoracic, and hamstring mobility influence toes-to-bar, swing positions, and overhead swing range. Limited range increases energy cost and slows cycling as the midline tires.
• Speed (4/10): Not a true sprint. Time is gained through crisp transitions, small consistent sets, and avoiding chalk breaks. Smooth, repeatable cadence matters more than maximal speed.
• Power (3/10): Explosiveness is secondary. Efficient hip drive helps on swings and confident leg drive on deadlifts, but the workout rewards steady mechanics over peak power.

Scaling Options

Scale to: Banded Pull-Ups + Hanging Knee Raises + Deadlift 185/135 lb + 800 m runs • Ring Rows + 24 V-Ups (for TTB) + Deadlift 155/105 lb + 600 m runs • 75% volume across all reps + Deadlift 135/95 lb + 400 m runs

Scaling Explanation

These options reduce skill, load, and/or volume to maintain steady movement, preserve grip and midline intent, and keep you within the intended 20–35 minute time domain.

Intended Stimulus

A steady, grindy chipper. Open with a controlled run, then manage grip and midline fatigue through the center while keeping transitions tight. Use short, sustainable sets with minimal chalk breaks. Deadlifts should be challenging but done in quick sets, not grinding singles. Finish with a composed but assertive final run that leaves no long walks.

Coach Insight

Pace the first 800 m at 70–75%. Break gymnastics early—think 6–10 on toes-to-bar, 10–20 on sit-ups, 6–10 on push-ups. The one tip: protect your grip. Chalk once, breathe, then get back on the bar. Keep a hook grip for swings and deadlifts. Avoid redlining before the deadlifts and last run. No failed reps, no long rests.

Benchmark Notes

These finish-time tiers span beginners hitting the time cap to elites around 20 minutes. Use them to choose scaling that lets you keep moving, avoid long breaks, and maintain small, sustainable sets. If your estimate exceeds your target tier by >5 minutes, scale skill, load, or volume.

Modality Profile

Gymnastics dominates with pull-ups, toes-to-bar, sit-ups, and push-ups comprising most of the reps and time. Running contributes meaningful monostructural work at the start and finish. Weightlifting is impactful but smaller overall, limited to kettlebell swings and one deadlift set performed under mounting fatigue.

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