Workout Description

Why This Workout Is Extremely Hard

This workout combines two ~3km runs (bookending the session) with 6 rounds of 104 reps each — totaling 624 reps across four movements. The deadlifts and wall balls compound leg fatigue that devastates both runs. Lateral burpees crush the lungs mid-workout. Total volume likely pushes 60-90+ minutes for average athletes, with no built-in rest and continuous multi-modal fatigue accumulation across every limiting factor simultaneously.

Benchmark Times for Patton (RCMP)

• Elite: <42:00
• Advanced: 47:30-53:30
• Intermediate: 59:30-66:00
• Beginner: >105:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Two 3km runs bookending 6 rounds of high-rep work creates massive cardiovascular demand. The sustained aerobic output over this extended duration makes endurance the primary fitness domain tested.
• Stamina (9/10): 156 reps each of deadlifts, burpees, sit-ups, and wall balls totals 624 muscular endurance reps plus two runs. This extreme volume demands exceptional muscular stamina across multiple movement patterns.
• Speed (5/10): For Time format incentivizes efficient movement cycling and fast transitions between movements. Pacing the runs against the high-rep rounds requires strategic speed management throughout the entire workout.
• Strength (3/10): Deadlifts at 135/95 lb and wall balls at 20/14 lb are moderate loads, but the high rep count shifts the stimulus away from maximal strength toward muscular endurance rather than force production.
• Flexibility (3/10): Deadlifts require hip hinge mobility, wall balls demand squat depth, and sit-ups need spinal flexion. Moderate mobility demands across multiple planes but nothing extreme or highly specialized.
• Power (2/10): Wall balls and burpees have some explosive component, but the sheer volume and fatigue accumulated across 6 rounds eliminates any true power expression, shifting everything toward grinding endurance output.

Movements

• Wall Ball
• Sit-Up
• Deadlift
• Run
• Burpee Over Bar

Scaling Options

Weight: Reduce deadlifts to 95/65 lb or even 75/55 lb for newer athletes. Reduce wall ball to 14/10 lb or use a lower target. Reps: Scale to 20 reps per movement per round (instead of 26) to reduce total volume while maintaining the stimulus. Rounds: Scale to 4 rounds instead of 6 if the athlete is newer or has limited time. Run: Reduce each run to 2km or substitute 500m row or 1.5km bike erg if running is limited by injury. Burpees: Sub step-over burpees or reduce to 15 lateral bar over burpees per round. Sit-ups: Sub to 20 reps or substitute banded good mornings if there are lower back concerns after heavy deadlifts.

Scaling Explanation

Scale if you cannot deadlift the prescribed weight for at least 15 reps unbroken when fresh, or if your estimated finish time would exceed 90-100 minutes — the stimulus breaks down beyond that point and becomes counterproductive. Prioritize technique over load on deadlifts, especially as fatigue accumulates across 6 rounds — a rounded lower back under load is a red flag to drop weight immediately. Athletes with running limitations should substitute rather than skip — maintaining the aerobic bookend is important to the workout's intent. The goal finish window is 55-85 minutes for well-conditioned athletes. If you're scaling, aim to stay within that window by adjusting reps or rounds rather than just weight. Intensity and consistent movement matter more than hitting Rx numbers on a workout this long.

Intended Stimulus

This is a long-duration grind — expect 60 to 90+ minutes of sustained effort for most athletes. The two 3km runs act as bookends that tax your aerobic engine before and after a massive volume of mixed-modal work. The 6 rounds of 26 reps across four movements (156 reps each of deadlifts, burpees, sit-ups, and wall balls) demand a long steady engine and serious mental fortitude. The primary challenge is mental and conditioning-based — this is a test of your ability to keep moving when everything in you wants to stop. Expect significant muscular fatigue in the posterior chain, hip flexors, and legs accumulating across rounds.

Coach Insight

Run 1 — go conservative. This is not a sprint. Run at a pace you could hold a conversation at, because you have a mountain of work ahead. For the 6 rounds, establish a sustainable rhythm from round 1 and do NOT go out hot. Deadlifts at 135/95 lb should be broken early — sets of 8-9 or even 6-7 are smart. Do not touch-and-go to failure; reset your breath between sets. Lateral bar over burpees are your biggest time sink — stay low, step if needed, and keep a steady cadence rather than sprinting and dying. Sit-ups are your rest movement — breathe here and use them to recover. Wall balls: find a rhythm and try to go 13-13 or 10-8-8 to minimize time standing idle. Transitions between movements should be immediate — no standing around. Run 2 is your cash-out and will feel brutal; break it into mental segments (1km chunks) and just keep moving forward. Common mistakes: going too fast on run 1, going unbroken on deadlifts early and blowing up by round 3, and losing focus during burpees causing sloppy reps that don't count.

Benchmark Notes

A 3.06 km run, six rounds of 26 deadlifts at 135/95 lb, 26 lateral bar-over burpees, 26 sit-ups and 26 wall balls, then another 3.06 km run. L5 (66-73 min) runs about 5:15 per kilometre and takes about 6 minutes a round. L10 (under 42 min) runs near 3:30 and holds about 3:10 a round.

Modality Profile

5 movements total: Run (M), Deadlift (W), Burpee Over Bar (G), Sit-Up (G), Wall Ball (W). Gymnastics: 2/5 = 40%, Monostructural: 1/5 = 20%, Weightlifting: 2/5 = 40%.

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