Workout Description

Why This Workout Is Hard

This workout combines moderate-to-high volume with skill-demanding movements in a continuous format. The 700m runs provide brief recovery between rounds, but pull-ups and HSPUs create cumulative grip and shoulder fatigue. The 5 rounds of unbroken work (no rest between movements within rounds) means athletes hit pull-ups and HSPUs while already fatigued from running. Most average CrossFitters will need to scale HSPUs or break pull-ups significantly, making this Hard rather than Medium.

Benchmark Times for Run Jump Pull Push Repeat: The Quad Squad Chronicles

• Elite: <15:45
• Advanced: 17:30-19:45
• Intermediate: 22:30-25:30
• Beginner: >42:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of pull-ups (100 total) and handstand push-ups (50 total) across five rounds demands significant upper body muscular endurance. Fatigue accumulates as grip and shoulder stamina are tested repeatedly.
• Endurance (7/10): Five rounds of 700m runs create sustained cardiovascular demand. The running volume accumulates to 3.5km total, testing aerobic capacity throughout the workout with minimal recovery between rounds.
• Flexibility (6/10): Handstand push-ups demand substantial shoulder and thoracic mobility. Pull-ups require adequate shoulder range of motion. Running and box jumps require basic hip and ankle mobility.
• Power (6/10): Box jumps are explosive movements requiring significant power output. However, pull-ups and HSPUs are strength-endurance focused, not ballistic. Power is secondary to the overall stimulus.
• Speed (5/10): Steady pacing is necessary to manage five rounds without complete breakdown. Transitions between movements matter, but this is not a sprint-cycling workout. Consistent tempo is key.
• Strength (4/10): Bodyweight movements with moderate rep ranges per round. Box jumps require some force production, but pull-ups and HSPUs are primarily endurance-based rather than maximal strength efforts.

Movements

• Run
• Box Jump
• Handstand Push-Up
• Pull-Up

Benchmark Notes

Running volume (3.5km total) is the primary limiter, with HSPU capacity and pull-up grip endurance as secondary bottlenecks under run fatigue. L5 (~27 min) runs 700m in ~3:45, breaks HSPU 6-4, pull-ups in 2 sets.

Modality Profile

4 movements total: Run (M), Pull-Up (G), Handstand Push-Up (G), Box Jump (G). 3 Gymnastics movements = 75%, 1 Monostructural movement = 25%, 0 Weightlifting movements = 0%.