Workout Description

Why This Workout Is Very Hard

This partner workout combines substantial volume (550+ total reps) with heavy barbell cycling (135/95) late in the workout when fatigue is highest. The 3,910m total rowing creates significant aerobic fatigue before and after the main work. The descending rep scheme provides some relief, but T2B and burpees in the middle create a midpoint wall. Most athletes will struggle to finish under the time cap.

Benchmark Times for Lupo

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 32:00-34:00
• Beginner: >48:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume movements targeting multiple muscle groups with compound exercises. Total reps exceed 550 plus rowing, testing muscular endurance extensively.
• Endurance (8/10): Nearly 4km of rowing combined with high-volume bodyweight and light barbell movements creates significant cardiovascular demand over a long duration approaching 50 minutes.
• Speed (7/10): Partner format allows faster cycling of movements. Quick transitions and maintaining pace through high-rep sets is crucial under time cap.
• Flexibility (6/10): Toes-to-bar, thrusters, and overhead movements demand good mobility. Wall balls and deep squatting patterns require solid range of motion.
• Power (5/10): Mix of explosive movements (box jumps, power cleans) with grinding strength work. Power output decreases as fatigue accumulates.
• Strength (4/10): Moderate loads for deadlifts, cleans, and thrusters (135/95) require strength endurance but aren't maximal. Most movements are high-rep, lighter loads.

Movements

• Wall Ball
• Push Press
• Thruster
• Power Clean
• Burpee
• Toes-to-Bar
• Deadlift
• Hand-Release Push-Up
• Weighted Lunge
• Box Jump
• Row

Scaling Options

Row: Reduce to 1000m each end Wall Ball: 14/10lb to 10ft target Deadlift: 95/65lb or 75/55lb Push-ups: From knees or elevated surface Box Jump: Step-ups or 20/16in box Toes-to-bar: Knee raises or hanging leg raises Burpees: Step back burpees Power Clean: 95/65lb or 75/55lb Push Press: 95/65lb or 75/55lb Lunges: Bodyweight only Thrusters: 95/65lb or empty barbell Reduce volume: 75/60/50/40/30/25/20/15/10/5 reps

Scaling Explanation

Scale if unable to maintain proper form on any movement for >5 reps when fresh. Athletes should complete within 45 minutes. Scale weights if power clean, push press or thruster max is <165/115lb. Reduce volume if unable to complete 30+ wall balls unbroken or 15+ hand release push-ups when fresh. Priority is maintaining consistent movement and work rate throughout. Better to scale early and maintain intensity than hit wall halfway through. Partner should complete roughly equal work - adjust scaling individually as needed.

Intended Stimulus

Long-duration oxidative workout (35-45 minutes) with glycolytic bursts. Primary challenge is maintaining steady work rate across large volume while managing fatigue. Row bookends create aerobic demand and test pacing discipline. Movement selection combines full body pushing/pulling with lower body power.

Coach Insight

Split all work 50/50 with partner. One person works while other rests. Row should be steady state at 24-26 spm. Break wall balls into sets of 10-15. Deadlifts into sets of 10-15 early, smaller sets later. Hand release push-ups 10-12 reps max per set. Box jumps step down for safety when fatigued. Break toes-to-bar early (sets of 5-7). Burpees steady pace of 10. Power cleans and push press in sets of 5. Thrusters singles or doubles when tired. Keep transitions under 10 seconds between movements. Have clear plan for equipment layout.

Benchmark Notes

This is a long chipper-style partner workout. Breaking it down: 1. Cash-in Row (1943m): ~420s for elite, ~480s intermediate 2. Wall Balls (100): Sets of 15-20, ~300s with fatigue 3. Deadlifts (90): Sets of 10-15, ~270s with transitions 4. Hand Release Push-ups (80): Sets of 10-15, ~240s with fatigue 5. Box Jumps (70): Sets of 10-15, ~210s with rest 6. Toes-to-Bar (60): Sets of 8-12, ~240s with grip fatigue 7. Burpees (50): Sets of 10, ~200s with mounting fatigue 8. Power Cleans (40): Sets of 5-8, ~180s with transitions 9. Push Press (30): Sets of 5-8, ~150s with shoulder fatigue 10. Weighted Lunges (20): ~60s 11. Thrusters (10): Small sets, ~45s 12. Cash-out Row (1967m): ~450s with accumulated fatigue Total transitions: ~240s elite, ~360s intermediate Using Kelly (5 rounds of running/box jumps/wall balls) as primary anchor due to similar volume and mixed modality nature. Kelly L10 is ~15-17.5 min. This workout has approximately 1.5x the volume and more complex movements, suggesting elite times around 26-28 minutes. L10 (Elite): 26-28 min L5 (Intermediate): 34-36 min L1 (Beginner): 45-48 min Female times adjusted 10-15% slower due to loading differences and typical gender performance gaps in mixed-modal workouts.

Modality Profile

Out of 11 movements: GYMNASTICS (4): Hand-Release Push-Up, Box Jump, Toes-to-Bar, Burpee; MONOSTRUCTURAL (1): Row; WEIGHTLIFTING (6): Wall Ball, Deadlift, Power Clean, Push Press, Weighted Lunge, Thruster. Rounded to nearest 10%.

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