Workout Description

Why This Workout Is Very Hard

The 20/14lb weight vest transforms otherwise manageable movements into a significant challenge across 9 rounds. The continuous nature (no programmed rest) combined with the run creates sustained cardiovascular demand. The combination of pull-ups and burpees under load will cause severe upper body fatigue, while the weighted squats, box jumps, and lunges tax the legs throughout. Expect 25-35 minutes of grinding work for the average CrossFitter.

Benchmark Times for Moszer

• 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:

• Endurance (8/10): Nine rounds with running and continuous movement creates significant cardiovascular demand, especially with the weight vest adding stress to the cardiorespiratory system.
• Stamina (7/10): Multiple movement patterns performed for moderate reps across nine rounds tests muscular endurance, particularly with added vest weight increasing fatigue.
• Speed (7/10): Quick transitions between eight different movements and maintaining running pace while fatigued tests speed-endurance significantly.
• Power (6/10): Box jumps require explosive hip extension, while kettlebell swings and weighted burpees demand power production throughout all rounds.
• Flexibility (5/10): Full-depth squats, lunges, and burpees require good mobility. Box jumps and kettlebell swings demand hip extension and shoulder mobility.
• Strength (4/10): Weight vest adds constant load to bodyweight movements. Kettlebell swings provide moderate resistance, but maximal strength is not primary focus.

Movements

• Run
• Air Squat
• Pull-Up
• Box Jump
• Burpee
• Sit-Up
• Lunge
• Kettlebell Swing

Scaling Options

Remove weight vest entirely or reduce to 10/8 lb. Substitute ring rows or banded pull-ups for strict pull-ups. Lower box height to 16/20 inches. Reduce kettlebell weight to 35/26 lb. Decrease run distance to 200m. Can reduce to 6 rounds total or cut all movements to 4 reps while keeping 9 rounds. Walking lunges acceptable if needed for stability. Step-ups can replace box jumps if impact concerns exist.

Scaling Explanation

Scale if unable to maintain running pace across all 9 rounds or if pull-ups become singles by round 4-5. Form should look nearly identical between round 1 and 9. Target completion time is 20-30 minutes - scale volume if going significantly longer. Prioritize consistent movement patterns over speed, especially with weighted vest. If heart rate spikes above 90% max or cannot hold conversation during runs, reduce load or volume. Better to maintain intensity with reduced load than struggle with Rx weight.

Intended Stimulus

Moderate-length oxidative conditioning workout (20-30 minutes) with weighted vest adding constant load stress. Tests aerobic capacity and muscular endurance across multiple movement patterns. The run creates steady cardiovascular demand while the bodyweight/light implement movements challenge local muscle endurance. Primary challenge is maintaining consistent output under cumulative fatigue and vest load.

Coach Insight

Break this into 3 sets of 3 rounds with brief rest between sets. Run at 75-80% effort - you should be able to maintain same pace all 9 rounds. Drop the vest during runs if form deteriorates. Keep transitions quick but controlled. For kettlebell swings, focus on hip drive and maintain Russian swing height (eye level). Watch for rushing burpees which often leads to poor mechanics. Break up lunges 3+3 to ensure stability. Use quick kip on pull-ups but maintain hollow body position.

Benchmark Notes

This workout is most similar to Helen (3 rounds of running + KB swings + pull-ups) but with 9 rounds and additional movements. Using Helen as our anchor: Base movement breakdown per round: - 300m Run: 45-60s - 6 Air Squats: 9s - 6 Pull-Ups: 12s - 6 Box Jumps: 12s - 6 Burpees: 24s - 6 Sit-Ups: 9s - 6 Lunges: 12s - 6 KB Swings: 12s Base time per round: ~135-150s fresh Fatigue multipliers: - Rounds 1-2: 1.0x (270-300s) - Rounds 3-4: 1.2x (324-360s) - Rounds 5-6: 1.3x (351-390s) - Rounds 7-8: 1.4x (378-420s) - Round 9: 1.5x (203-225s) Transitions between movements: ~5s x 7 per round = 35s per round Weight vest impact: +15% overall time Total projected time: L10 (Elite): ~16:00 (960s) L5 (Intermediate): ~24:00 (1440s) L1 (Beginner): ~40:00 (2400s) Compared to Helen anchor (7:30-8:30 elite), this is roughly 2.1x longer due to 3x the rounds and additional movements, which aligns with our calculation.

Modality Profile

Of the 8 movements: 6 are gymnastics (Air Squat, Pull-Up, Box Jump, Burpee, Sit-Up, Lunge), 1 is monostructural (Run), and 1 is weightlifting (Kettlebell Swing). 6/8=75%, 1/8=12.5%, 1/8=12.5%, rounded to nearest 10% becomes 70/10/20

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