Workout Description

Why This Workout Is Very Hard

Seven rounds stack up significant aerobic work and high-rep gymnastics. Expect 2.8 km of running plus 147 lunges, 105 pull-ups, and 63 burpees. The volume is the limiter, especially grip and pulling endurance. While movements are basic, the duration is long and cumulative fatigue is severe, pushing this into a very hard effort for most.

Benchmark Times for Rene

• Elite: <27:00
• Advanced: 31:00-35:00
• Intermediate: 40:00-45:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps (147 lunges, 105 pull-ups, 63 burpees) require muscular endurance in legs, grip, and pulling. Accumulated fatigue, not peak strength, is the main limiter.
• Endurance (8/10): Frequent 400 m efforts across seven rounds create sustained aerobic demand. Success depends on steady pacing and managing heart rate through transitions without redlining early.
• Speed (5/10): Faster athletes gain time in quick but sustainable transitions and efficient pull-up sets. However, the longer time domain caps true sprinting.
• Power (4/10): Burpees introduce some pop, but most work is steady cyclical movement. There’s limited need for maximal explosiveness.
• Flexibility (3/10): Requires adequate hip, knee, and shoulder range for lunges, overhead pull-up positions, and burpees, but no extreme mobility beyond standard training ranges.
• Strength (1/10): No external loading and no heavy lifts. Strength demands are minimal beyond basic bodyweight competency for pull-ups and lunge control.

Scaling Options

Scale to: 5 rounds for time • 7 rounds with 300m Run and 12 Pull-Ups • Replace Pull-Ups with Ring Rows or Banded/Jumping Pull-Ups

Scaling Explanation

These options reduce total volume, lower the aerobic and grip demand, and adjust pulling difficulty while preserving the workout’s long, bodyweight-conditioning stimulus.

Intended Stimulus

A long, gritty grinder with steady cardio and accumulating upper-body fatigue. Runs should feel controlled but purposeful, while lunges, pull-ups, and burpees are broken intelligently to keep moving. Heart rate stays high but manageable. Aim for sustainable rounds, minimal chalk breaks, and consistent splits through the middle rounds.

Coach Insight

Open at a conservative pace—rounds 2–5 set the tone. Aim for 1–2 quick pull-up breaks from the start and smooth, unbroken lunges. Biggest tip: keep transitions under 5 seconds. Move immediately from station to station. Avoid sprinting the first run, kipping to failure, and standing around chalking. Small, repeatable sets beat early blow-ups.

Benchmark Notes

Benchmark times run from 70 minutes for beginners to 27 minutes for elite. Hit under 45 minutes to be mid-pack. If you’re over the cap, reduce rounds or pull-up volume. Keep transitions tight and runs consistent to stay on pace.

Modality Profile

The workout combines running (monostructural) with three bodyweight movements. Time is split slightly toward gymnastics due to cumulative reps and transition density, while running composes a large, steady aerobic portion each round. No external loading is used.

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