Workout Description

Why This Workout Is Very Hard

A long, grindy chipper with 2.4 km of running, 50 deadlifts, 30 clean and jerks at moderate loads, and 40 strict pull-ups. The mix of monostructural work, barbell volume, and strict gymnastics creates sustained fatigue. Most athletes will need to manage grip and upper-back endurance over 30–40 minutes.

Benchmark Times for Patton

• Elite: <22:00
• Advanced: 25:00-27:00
• Intermediate: 30:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): High-volume sets across multiple modalities—50 deadlifts, 30 clean and jerks, and 40 strict pull-ups—require repeatable contractions and grip resilience while managing cumulative fatigue without significant drop-off.
• Endurance (7/10): Includes 2.4 km of running interspersed with lifting and gymnastics, keeping heart rate elevated for a prolonged period. The time domain is long enough to demand aerobic control and steady breathing under fatigue.
• Strength (5/10): Loads are moderate (155/105 lb) and not near 1RM, but repeated barbell efforts demand baseline strength in the posterior chain and overhead positions to keep singles efficient and safe under fatigue.
• Speed (5/10): Transition speed and efficient singles pace matter. However, strict pull-ups and heavier barbell cycling limit true sprinting; the best scores come from steady, quick singles and minimal chalk breaks.
• Power (5/10): Clean and jerks benefit from crisp, explosive pulls and efficient dips and drives. However, most athletes will default to controlled singles, limiting peak power expression compared to sprint-style WODs.
• Flexibility (3/10): Requires standard ROM: hip hinge for deadlifts, front rack and overhead for clean and jerks, and full extension for pull-ups. Mobility matters, but demands are not extreme for most athletes.

Scaling Options

Scale to: 115/75 lb barbell • 8 Ring Rows instead of 10 Strict Pull-Ups • Runs to 300m/600m

Scaling Explanation

These options preserve the stimulus by maintaining volume and pacing while reducing load and strict pulling difficulty, and slightly trimming monostructural time so athletes finish near the intended time domain.

Intended Stimulus

A sustained, methodical grind. Runs are steady but purposeful; barbell work is mostly fast singles with short, planned rests; strict pull-ups are small, repeatable sets. Heart rate stays high without redlining. Grip and midline should feel taxed, but mechanics stay tidy from start to finish.

Coach Insight

Pace the runs at a sustainable effort you can immediately transition from—no hands-on-knees breaks. Quick barbell singles beat sloppy big sets. One tip: Pre-plan pull-up breaks (e.g., 4-3-3 or 5-3-2) and stick to them. Avoid rushing early deadlifts or over-cycling the clean and jerks. Grip blow-ups and long chalk breaks are the biggest time sinks.

Benchmark Notes

Times range from 45:00 (cap) for newer athletes to 22:00 for elites. Middle-of-the-pack athletes should expect around 33:00. Use these tiers to choose pacing and scaling so you finish within the intended time domain and maintain consistent movement quality.

Modality Profile

Weightlifting dominates with 50 deadlifts and 30 clean and jerks taking the largest chunk of time. Running accumulates 2.4 km, roughly a third of total work. Strict pull-ups are fewer in reps but slow and grip-intensive, comprising the remaining portion.

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