Workout Description

Why This Workout Is Very Hard

High-volume gymnastics with advanced single-leg work, grip-intensive pulling, and bookend runs push this into a long, demanding effort. Total reps are substantial and skill-dependent (pistols), with 80 pull-ups and 100 burpees creating muscular fatigue. Most complete in 30–50 minutes, requiring pacing, stamina, and solid movement efficiency.

Benchmark Times for Schmalls

• Elite: <26:00
• Advanced: 29:00-32:00
• Intermediate: 35:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Very high total reps across burpees, pull-ups, and pistols require sustained muscular output. Grip and legs are taxed repeatedly with minimal rest, rewarding smart sets, quick breaks, and consistent movement quality.
• Endurance (6/10): Two 800 m runs and sustained, steady efforts on burpees drive aerobic demand. Heart rate stays elevated for a long time without full recovery, favoring athletes with strong base conditioning and efficient breathing patterns.
• Speed (5/10): Speed helps on the runs and quick burpee cadence, but excessive sprinting early backfires. Smart, moderate cycling with brief rests generally outperforms all-out speed here.
• Flexibility (5/10): Pistols demand solid ankle dorsiflexion, hip flexion, and balance. Adequate shoulder mobility helps efficient kipping and overhead position in kettlebell swings.
• Power (3/10): Limited emphasis on explosive output. Power shows in efficient, crisp kipping pull-ups and strong hip drive on swings, but the workout favors steady grinding over burst efforts.
• Strength (2/10): No heavy lifts and a moderate kettlebell load keep max strength demands low. The challenge is not force production but sustaining submax efforts under fatigue.

Movements

• Kettlebell Swing
• Burpee
• Pistol
• Run
• Pull-Up

Scaling Options

Scale to: Run 600 m • 35/28/21/14 reps per round with Ring Rows and Box Pistols, 35/26 lb KB (Russian if needed) • 2x 600 m, 40-30-20-15 with Jumping Pull-Ups, Assisted Pistols, 26/18 lb KB

Scaling Explanation

These options reduce volume, skill, and loading while preserving the workout’s long, grip-managed, single-leg stamina grind with steady running and cyclical bodyweight work.

Intended Stimulus

A long, grindy effort. Hold a controlled run, then chip away at large sets without redlining. Keep burpees steady, break pull-ups before grip fails, and move pistols smoothly with minimal no-reps. Swings should feel unbroken or in one quick break. Finish feeling spent but consistent, not spiked and crashed.

Coach Insight

Pace the first run and the first 50 burpees—save your grip for pull-ups and swings. Plan pull-up sets (e.g., 8s or 5s) from rep one. The one thing: Manage grip. Break early, chalk smartly, and keep transitions tight. Avoid no-reps on pistols. Use a target and control depth. Don’t sprint the first 800 m.

Benchmark Notes

Use these finish-time tiers to gauge pacing and scaling. If you’re trending past the L3-L4 range by halfway, reduce reps or modify movements. Advanced athletes aim for sub-35. Elite athletes can push sub-30 with efficient pistols, big pull-up sets, and steady, quick burpees.

Modality Profile

Most time is spent on gymnastics: burpees, pull-ups, and pistols dominate the workload. The two 800 m runs contribute meaningful but secondary monostructural volume. Weightlifting is minimal, limited to moderate-load kettlebell swings that add hip hinge work and grip fatigue.

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