Workout Description

Why This Workout Is Extremely Hard

High-volume, long-duration mixed-modal piece with a vest. Each round includes a 2k+ Assault Bike effort, skill-demanding double-unders, vested push-ups, and moderate-heavy barbell clean-and-jerks. The workout finishes with a vested 1-mile run. Expect 40–70 minutes for most, significant aerobic demand, and notable local fatigue in shoulders, triceps, and posterior chain.

Benchmark Times for Oberheim 703

• Elite: <37:00
• Advanced: 40:00-44:00
• Intermediate: 48:00-52:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Large monostructural volume (8k+ Assault Bike plus a 1-mile run) and sustained rope work drive a long, steady aerobic effort with elevated but controlled heart rate throughout.
• Stamina (8/10): Vested push-ups and 20 moderate-heavy clean-and-jerks accumulate fatigue in shoulders, triceps, and posterior chain, demanding steady muscular endurance across four rounds and a final run.
• Power (5/10): Clean-and-jerk is explosive and double-unders demand quick elastic rebound, but lengthy bike/run segments reduce overall power emphasis.
• Strength (5/10): The barbell load (155/115) under a vest requires moderate strength, typically completed as controlled singles; not a max-effort lift but strength is a limiter for many.
• Speed (4/10): This is a grind with long intervals on the bike and a final run. Transitions and short sets help, but it’s not a pure sprint workout.
• Flexibility (2/10): Requires standard mobility: front rack, overhead lockout, and squat/hinge ranges. No extreme flexibility demands beyond safe, full range positions.

Scaling Options

Scale to: No vest, 30 DU (or 60 singles), 5 C&J 115/85, 1500 m bike, 800 m run • 14/10 lb vest, 5 C&J 135/95, 1600 m bike, 1 mi run • RX vest/loads with DU 60-sec cap/round and elevated push-ups as needed

Scaling Explanation

These options preserve the stimulus by adjusting load, skill, and volume to maintain steady aerobic work, repeatable barbell reps, and manageable gymnastics without excessive failure.

Intended Stimulus

Steady, relentless engine piece with controlled barbell singles and composed rope work. Push hard on the bike without redlining, keep push-ups crisp and near-unbroken early, and maintain an even pace for the vested mile. Aim for consistent rounds, minimal transitions, and a strong but sustainable aerobic effort.

Coach Insight

Pace the bike to something you can repeat every round; it’s the anchor. Barbell: crisp singles with short, deliberate breaks. Keep transitions tight. One tip: protect your push-ups—small, quick sets before you fail will save minutes later. Avoid sprinting round one, overgripping the rope, and sloppy jerk lockouts under fatigue.

Benchmark Notes

Times reflect total completion from first double-under to the end of the vested mile. L1 is a newer athlete pacing conservatively and possibly time-capped; L9 is elite, holding strong wattage on the bike, near-unbroken DUs/push-ups, and fast singles on the barbell.

Modality Profile

Most time is spent on the Assault Bike and the final run, with additional monostructural time on double-unders (~72%). Gymnastics is limited to vested push-ups (~15%). Weightlifting is a smaller but impactful portion from clean-and-jerks completed as steady singles (~13%).

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