Workout Description

Why This Workout Is Very Hard

A long 28‑minute grind with a substantial 1,971 m row buy-in before cycling a four-movement barbell and gymnastics sequence. Moderate barbell loads, frequent pulling, and burpee box jump-overs create sustained fatigue. Volume accumulates quickly, grip is taxed, and pacing mistakes are costly. It demands strong aerobic capacity, barbell efficiency, and durable gymnastics under fatigue.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): A 28-minute time domain with a near 2 km row buy-in emphasizes aerobic capacity and steady oxygen utilization while maintaining movement quality across multiple modalities.
• Stamina (7/10): Repeated moderate-rep barbell and gymnastics under fatigue demand sustained muscular output, especially grip, pulling, and hip extension across many rounds.
• Power (5/10): Barbell cycling and jump-overs require repeated hip extension and explosive turnover, but the long time domain tempers peak power expression.
• Speed (4/10): Fast transitions help, yet overall pace is controlled. Over-speeding early backfires after the row and during repeated BBJOs and pull-up sets.
• Strength (4/10): Loads are moderate, not maximal; strength shows as the ability to move 115/95 lb efficiently when already taxed, rather than pure 1-rep strength.
• Flexibility (3/10): Standard ranges: front rack and overhead positions for thrusters, hip extension on cleans, and full pull-up ROM. No extreme mobility, but solid positions matter.

Movements

• Thruster
• Burpee Box Jump-Over
• Hang Clean
• Row
• Pull-Up

Scaling Options

Scale to: 1,500 m row, 95/65 lb, kipping pull-ups, 24/20 in • 1,200 m row, 75/55 lb, jumping pull-ups, 24/20 in step-overs • 1,000 m row, 65/45 lb, ring rows, 20/16 in

Scaling Explanation

These options reduce initial cardio load, barbell stress, and gymnastics skill while preserving the long engine stimulus, cyclical barbell cycling, and constant work pattern.

Intended Stimulus

Steady, uncomfortable aerobic grind. The row is controlled but purposeful, leaving enough in the tank to move immediately into the AMRAP. Barbell sets should feel snappy and mostly unbroken, with smooth, consistent pull-ups and relentless but sustainable burpee box jump-over pacing. Breathing and grip fatigue accumulate—manage them without ever fully stopping.

Coach Insight

Row at about your 10–15k pace: smooth, nasal-breathing possible, and hop off ready to work. Don’t spike your heart rate. One tip: keep barbell sets unbroken. Drop, breathe, go. Small breaks cost more than they help here. Avoid death-marching BBJOs. Step down, turn quick, and re-approach the box the same way every rep. Manage pull-ups in tidy sets.

Benchmark Notes

Score rounds + reps completed after the 1,971 m row. Levels estimate what most athletes can achieve in the remaining ~20 minutes. L5 means steady row, unbroken barbell, and controlled pull-ups for ~4–5 rounds. Top scores require fast transitions and near-unbroken sets with relentless burpee box jump-over pacing.

Modality Profile

The 1,971 m row front-loads monostructural work (~25–30% of total time). The AMRAP splits time between gymnastics (pull-ups and burpee box jump-overs) and weightlifting (thrusters and hang cleans), roughly even, leaning slightly toward gymnastics due to BBJO duration.

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