Workout Description

Why This Workout Is Very Hard

Massive volume over 10 rounds with advanced pulling (110 total chest-to-bar pull-ups) and 220 light front squats that accumulate fast. Grip and midline fatigue compound across rounds, pushing breathing and muscular endurance. Most intermediate athletes will need to break often and manage transitions. Expect 25–40 minutes for many, with elites under ~25 minutes.

Benchmark Times for Sean

• Elite: <22:00
• Advanced: 26:00-28:00
• Intermediate: 31:00-33:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep pulling and squatting across 10 rounds taxes muscular endurance severely. Expect grip, lats, quads, and midline to accumulate fatigue, forcing breaks and strict pacing to maintain output.
• Speed (6/10): Fast transitions and efficient cycling matter. Early sprinting backfires; the best scores come from controlled, repeatable sets with minimal chalk breaks and consistent movement speed.
• Endurance (5/10): Sustained breathing and steady pacing are required across 10 rounds, but there’s no monostructural element. The cardio demand is real, yet driven by repeated bouts of gymnastics and barbell cycling rather than continuous running or rowing.
• Power (4/10): There’s some pop in the pull and leg drive from the squat, but the workout rewards sustainable cycling more than explosive efforts. Power output diminishes as fatigue sets in.
• Strength (3/10): The barbell is intentionally light relative to most athletes, emphasizing volume over max force. Strength is a limiter for few; it’s more about repeating submax reps under fatigue.
• Flexibility (3/10): A comfortable front rack, wrist, and thoracic position plus shoulder mobility for chest-to-bar are helpful. Demands are standard for functional positions, not extreme ranges.

Scaling Options

Scale to: 10 rounds of 8 Pull-Ups + 16 Front Squats (65/45 lb) • 10 rounds of 8 Jumping Chest-to-Bar + 22 Front Squats (55/35 lb) • 7 rounds of 11 Chest-to-Bar + 22 Front Squats (75/55 lb)

Scaling Explanation

These options preserve the couplet, grip demand, and barbell cycling while adjusting skill, volume, or load to maintain steady pacing and the intended stimulus.

Intended Stimulus

A sustained grind with manageable sets from the start. Breathing should be steady, not spiky, while grip and quads accumulate fatigue. Aim for minimal chalk breaks, quick transitions, and consistent rep schemes across all 10 rounds. It should feel uncomfortable but controlled—like a long, disciplined interval session with short rests between sets.

Coach Insight

Pace the first 3 rounds like rounds 6–7: pick repeatable sets (e.g., 6-5 C2B, 12-10 FS) and stick to them. Biggest tip: cap rest. Pre-plan break durations (3–5 deep breaths) and honor them. Common mistakes: opening unbroken too long, sloppy front-rack positions, and wandering between stations. Chalk once, move immediately, and keep your bar close to the pull-up rig.

Benchmark Notes

Times range from 45:00 for newer athletes to ~22:00 for elites. Hitting 33:00 suggests solid capacity and pacing. If you’re trending over 40:00, reduce reps or rounds to maintain stimulus. Advanced athletes should aim to keep most sets to 1–2 breaks and transitions tight.

Modality Profile

This is a pure couplet of gymnastics and weightlifting. The light barbell tends to consume slightly more total time due to 220 reps, while chest-to-bar requires frequent breaks and setup. No monostructural component is present, so the emphasis is roughly half pull-ups, half squats, with a slight tilt to the barbell.

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