Workout Description

Why This Workout Is Very Hard

Strict chin-ups plus heavy deadlifts create significant pulling fatigue while the kettlebell carries relentlessly tax grip and midline. The 10-round structure keeps transitions frequent, but volume accumulates: 200 meters of carries, 50 strict chin-ups, 50 burpees, and 50 heavy deadlifts. Expect 15–30 minutes depending on pulling strength, grip resilience, and barbell proficiency.

Benchmark Times for Scottie

• Elite: <15:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total volume across pulling and posterior chain: 50 strict chin-ups, 50 heavy deadlifts, and repeated carries force sustained muscular output. Success comes from managing small breaks while continuing to move consistently.
• Strength (6/10): Deadlifts at 265/185 and loaded carries require solid absolute strength, particularly in the posterior chain and grip. It’s submaximal, but the weight is heavy enough to challenge strength repeatedly across 10 rounds.
• Speed (5/10): Speed shows in quick, deliberate transitions and small unbroken sets. However, strict pulling and grip fatigue cap cycling rate, keeping the pace more controlled than all-out sprinting.
• Power (5/10): Burpees and crisp deadlift sets reward powerful hip extension, but repeated efforts are submaximal. The workout favors controlled, repeatable force rather than single explosive peaks.
• Endurance (4/10): There’s no pure monostructural element, but 10 rounds over 15–30 minutes demand steady breathing and energy management. Cardio limits show up if you redline early and can’t sustain the burpees or transitions.
• Flexibility (2/10): Basic ranges of motion: hinge, hang, and burpee positions. No advanced mobility demands beyond maintaining a neutral spine, full hip extension, and chin-over-bar standards for the strict chin-ups.

Scaling Options

Scale to: Ring rows + 185/135 lb DL + 1.5/1 pood carries • Banded chin-ups + 225/155 lb DL + reduce to 5m carries • Jumping chin-ups + 155/105 lb DL + maintain 10m carries

Scaling Explanation

These options preserve the pulling pattern, hinge demand, and loaded carry stimulus while tuning strength and strict pulling difficulty to keep round times consistent and the intended grind without excessive failure.

Intended Stimulus

A grindy, mid-length effort with constant movement and minimal rest. You should feel shoulder and forearm fatigue building from carries and chin-ups, while the deadlifts challenge your posterior chain under fatigue. Keep breathing steady, break early on strict chin-ups if needed, and aim for consistent round times without blowups.

Coach Insight

Pace the first 3–4 rounds slightly conservative. Aim for steady transitions and controlled breathing on burpees, then move right to the bar. Biggest tip: protect your grip—quick chalk, efficient kettlebell picks, and break strict chin-ups before failure. Avoid sloppy deadlift setups. No yanking from the floor; brace, lats on, and hinge. Small, repeatable sets beat blowups.

Benchmark Notes

Use finish time to gauge capacity. Newer athletes may land near 26–30 minutes, while advanced finish around 15–18 minutes. Hitting 20–22 minutes indicates solid grip resilience, strict pulling strength, and barbell control with minimal rest between movements and steady transitions.

Modality Profile

Most time is spent under load: kettlebell carries and barbell deadlifts drive the weightlifting emphasis. Gymnastics accounts for strict chin-ups and burpees. There is no dedicated monostructural piece; breathing and pacing are built into the mixed modal flow.

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