Workout Description

Why This Workout Is Very Hard

RJ demands high aerobic capacity with 4 km of running, advanced gymnastics skill with 25 rope climbs, and severe muscular endurance with 250 push-ups. The long time domain, grip fatigue, and upper-body volume create compounding fatigue and pacing complexity. Advanced athletes finish in the mid-30s; many will approach 45–60 minutes without smart partitioning and efficient rope technique.

Benchmark Times for RJ

• Elite: <35:00
• Advanced: 40:00-45:00
• Intermediate: 50:00-55:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Massive upper-body volume (250 push-ups) plus 25 rope climbs taxes local muscular endurance. Success depends on strict set management and limiting failure while maintaining steady round-to-round output.
• Endurance (8/10): Five 800 m runs across a long time domain require sustained aerobic output and steady pacing. The workout rewards consistent splits and the ability to recover between high-skill rope climbs and push-up bouts.
• Speed (4/10): Transitions and efficient rope climbs matter, yet the overall effort is a controlled grind rather than an all-out sprint. Sustainable cadence beats peak speed.
• Power (3/10): Rope climbs involve brief hip pop and aggressive clamping, but the workout is mostly cyclical and endurance-driven rather than explosive.
• Strength (2/10): No external loading. Some upper-body pulling and pressing strength is needed for rope climbs and push-ups, but maximal force production is not the limiter.
• Flexibility (2/10): Basic shoulder flexion and extension, hip/knee range for climbing foot locks, and running positions. No extreme mobility requirements, but efficient rope technique benefits from adequate hip flexion.

Scaling Options

Scale to: 5 RFT: 600m Run, 3 Rope Climbs (15 ft), 35 Push-Ups • 5 RFT: 800m Run, 10 Towel Pull-Ups, 30 Push-Ups • 5 RFT: 400m Run, 5 Seated-to-Stand Rope Climbs, 25 Elevated Push-Ups

Scaling Explanation

Each option preserves the triplet and stimulus by adjusting running volume, rope skill/strength demand, and push-up volume to keep steady pacing without repeated failure.

Intended Stimulus

A long, steady grinder. Run at a controlled, repeatable pace that lets you climb immediately. Rope climbs should be smooth with minimal chalk breaks. Push-ups are the limiter—break early and often to avoid failure. Aim for consistent round splits, keeping transitions tight while preventing big drop-offs late.

Coach Insight

Pace the first two runs conservatively; you should step to the rope within 10–15 seconds of finishing each run. Break push-ups early (e.g., 10-10-10-10-10 or 7s) with very short rests. Your one tip: protect push-up integrity—stop 1–2 reps before failure every set. Avoid death-marching: sloppy foot locks, excessive chalking, and huge push-up sets that implode in later rounds.

Benchmark Notes

Times reflect overall completion from beginner to elite. If you’re above L4 (60 minutes), reduce volume or skill to keep quality. Hitting L7–L9 requires strong aerobic pacing, efficient foot locks, and disciplined push-up break-up strategies.

Modality Profile

Running is the only monostructural element but spans significant time. Rope climbs and push-ups dominate both volume and fatigue, making gymnastics the primary driver. No external loading is used, so weightlifting contributes 0%.

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