Workout Description

Why This Workout Is Very Hard

High-rep gymnastics (350 total reps) with two runs and a loaded carry create sustained upper-body and midline fatigue. Pull-ups, dips, and knees-to-elbows demand skill, grip, and kipping efficiency. Most athletes will spend 30–45+ minutes grinding through large sets, requiring smart partitioning and pacing to avoid muscular failure, especially in pushing and grip.

Benchmark Times for Maltz

• Elite: <24:00
• Advanced: 27:00-31:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps for upper body and core require sustained muscular endurance. Managing sets across pull-ups, dips, push-ups, and knees-to-elbows is the key limiter for most athletes.
• Endurance (6/10): Two 400m runs and prolonged work create a steady aerobic demand. Athletes must maintain breathing control and keep moving consistently without long breaks to avoid redlining early.
• Speed (4/10): Transitions can be quick, but large sets will slow. Small, fast sets with short breaks help, yet overall pace is governed by stamina more than sprint speed.
• Flexibility (3/10): Basic ranges of motion with some shoulder mobility and hip flexion demands for kipping and knees-to-elbows. Most athletes won’t be limited by flexibility if positions are sound.
• Strength (2/10): No heavy lifting, but the farmer’s carry adds moderate grip and shoulder loading. The limiting factor is endurance, not max force production.
• Power (2/10): Explosiveness isn’t required. Kipping rhythm helps, but the workout rewards steady, sustainable output more than quick, powerful efforts.

Scaling Options

Scale to: Banded/Jumping Pull-Ups + Box/Bench Dips + Hanging Knee Raises • Reduce reps to 35/75/35/75 reps • Farmer’s Carry 2x35/20 lb and/or 50–75m; Runs 200–300m

Scaling Explanation

Adjusting skill, load, and volume preserves the long, stamina-focused stimulus while keeping continuous movement and grip demand appropriate for capacity.

Intended Stimulus

Long, grindy chipper with sustainable pacing. Aim for consistent movement, short rest, and small sets from the start. The carry should be unbroken or one quick break. Runs are steady, not sprints. Expect cumulative grip and pressing fatigue; success is keeping transitions tight and avoiding failure on pull-ups, dips, and push-ups.

Coach Insight

Pace the early gymnastics with small, quick sets (e.g., 5–7 reps) and 5–10 second rests. Keep transitions deliberate but brief. Top tip: Protect your grip—break pull-ups and KTE early to avoid blow-ups before the carry. Avoid doing huge opening sets, sloppy kip mechanics, and letting push-up standards degrade—quality reps save time later.

Benchmark Notes

Times range from 60 minutes for newer athletes to 24 minutes for elites. If you’re around 40 minutes, you’re on track. Faster times require efficient kipping, short rest breaks, and steady movement on runs and carry.

Modality Profile

This is predominantly gymnastics: pull-ups, dips, push-ups, knees-to-elbows, and sit-ups. Running contributes the monostructural element. The farmer’s carry is the sole loaded movement, adding grip and shoulder fatigue that influences the gymnastics volume.

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