Workout Description

Why This Workout Is Very Hard

The weighted vest transforms what would be a Hard workout into Very Hard by amplifying fatigue across all movements. The ascending/descending rep scheme creates continuous work with minimal natural breaks. Pull-ups become increasingly difficult under vest load and accumulated upper body fatigue from push-ups. The mile run under vest load creates significant systemic fatigue that impacts the entire second half. Most average CrossFitters will need to scale either the vest or movements.

Benchmark Times for Meligonis

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of upper body pulling/pushing with weighted vest, plus lunges, challenges local muscular endurance extensively throughout all movement patterns.
• Endurance (8/10): The combination of ascending/descending rep schemes with a mile run and weight vest creates significant cardiovascular demand over an extended duration.
• Speed (6/10): Quick transitions between movements and efficient rep cycling become crucial, especially during the descending portion when fatigue accumulates.
• Strength (4/10): Weight vest adds resistance to all movements, but primarily tests strength-endurance rather than maximal strength.
• Flexibility (3/10): Lunges require moderate hip mobility, while pull-ups demand shoulder flexibility. Weight vest slightly increases mobility demands.
• Power (2/10): Minimal power requirements; movements are more focused on controlled execution under load than explosive output.

Movements

• Push-Up
• Alternating Lunge
• Run
• Pull-Up

Scaling Options

Remove weight vest for intermediate athletes. Scale pull-ups to ring rows (same rep scheme) or reduce total reps by half. Push-ups can be modified to box push-ups or knee push-ups. Reduce run to 800m if needed. For beginners, consider 1-3-5-7-9 ascending/descending scheme. Intermediate option: keep rep scheme but alternate between chin-ups and pull-ups to distribute fatigue. Can also partition run into 2x800m splits before and after bodyweight work.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, 15+ push-ups unbroken, or if mile run time is over 9 minutes without vest. Priority is maintaining consistent movement through entire workout - should not require extended breaks. Target completion time is 25-35 minutes. Scale to maintain intensity rather than grinding through broken sets. Athletes should be able to keep moving with minimal rest periods. If rest periods exceed 30 seconds between movements, workout needs modification.

Intended Stimulus

Moderate-to-long duration (25-35 minute) oxidative workout with bodyweight movements and running. The ascending/descending rep scheme with weight vest creates cumulative fatigue while testing muscular endurance. Primary challenge is maintaining consistent output under increasing upper body fatigue.

Coach Insight

Break up the pull-ups early into sets of 2-3 to preserve grip strength. For push-ups, consider sets of 5 in ascending portion, then 3-4 in descending. Lunges should be done unbroken when possible. On the mile run, maintain steady pace around 75% effort - this isn't a sprint. Quick transitions between movements are key. Common mistake is going too fast on first ascending ladder, leading to burnout before the run. Consider chalk for pull-ups but minimize chalk breaks.

Benchmark Notes

This workout is similar to Angie but with a pyramid structure and added mile run. Breaking it down: 1. First ascending ladder (385 total reps): - Pull-ups (55 total): 110-165s with breaks - Push-ups (55 total): 83-110s with breaks - Lunges (110 total): 165-220s 2. Mile Run with vest: - Base mile: 390-450s - +15% for vest: 449-518s 3. Descending ladder (385 total reps): - Pull-ups (55 total): 138-207s (25% fatigue) - Push-ups (55 total): 104-138s (25% fatigue) - Lunges (110 total): 207-276s (25% fatigue) Transitions between movements: ~120s total Using Angie (100 each movement) as base anchor: L10 M/F: 900-1080s / 960-1140s L5 M/F: 1320-1500s / 1500-1680s L1 M/F: 1980-2400s / 2220-2700s This workout has: - Similar total volume but pyramid structure helps pacing - Added mile run (+450-520s) - Weight vest increases difficulty (+15%) Final targets after adjustments: L10 M/F: 960s / 1140s L5 M/F: 1440s / 1620s L1 M/F: 2400s / 2700s

Modality Profile

Of the 4 movements: Pull-Up (G), Push-Up (G), and Alternating Lunge (G) are gymnastics movements (3 total). Run (M) is monostructural (1 total). No weightlifting movements present. Breakdown: 3/4 gymnastics (75%), 1/4 monostructural (25%), 0/4 weightlifting (0%).

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