Workout Description

Why This Workout Is Extremely Hard

For the average CrossFit athlete, Semifinals 22.35: Torian Pro: Event 1 is Extremely Hard because Overhead Squat at up to 154 lb and Muscle-Up meet a roughly 23:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. The Rx combination is realistically limited to elite athletes.

Benchmark Times for Semifinals 22.35: Torian Pro: Event 1

• Elite: <14:23
• Advanced: 17:06-19:49
• Intermediate: 23:00-2:07
• Beginner: >0:38

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): The repeated work around Overhead Squat at up to 154 lb and Muscle-Up scores 0.7 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Power (7/10): Burpee Box Jump-Over and Thruster drive a 0.7 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Speed (6/10): The 23:00 scoring window and 6 movements score 0.6 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Endurance (5/10): Semifinals 22.35: Torian Pro: Event 1 scores 0.5 for endurance because its 23:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Strength (5/10): External loading and force demands score 0.5 for strength. The prescription reaches about 205 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Flexibility (3/10): Overhead Squat create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• Overhead Squat
• Burpee Box Jump-Over
• Thruster
• Power Clean
• Muscle-Up
• Run

Scaling Options

Reduce Power Clean to a load that permits crisp small sets without failed reps. Replace Muscle-Up with pull-ups plus dips. Reduce monostructural distance or calories to roughly 70-80%.

Scaling Explanation

Choose options that keep the athlete working in the long, sustained domain and capable of meaningful progress inside the 23:00 cap. Preserve the primary challenge of Overhead Squat at up to 154 lb and Muscle-Up, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

Semifinals 22.35: Torian Pro: Event 1 is intended as a long, sustained test centered on Overhead Squat at up to 154 lb and Muscle-Up. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Overhead Squat at up to 154 lb and Muscle-Up before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.

Benchmark Notes

Many average athletes will meet the 23:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 116 reps; the fastest finisher target is 13:01, with Overhead Squat at up to 154 lb and Muscle-Up as the primary limiters.

Modality Profile

Counting each unique movement once, G includes Burpee Box Jump-Over and Muscle-Up; M includes Run; W includes Overhead Squat, Thruster, and Power Clean. That produces G 30%, M 20%, and W 50%.

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