Workout Description

Why This Workout Is Extremely Hard

Very high total volume (456 gymnastics reps) paired with long running and loaded carries creates a brutal, full-body grind. Grip and shoulder stamina are heavily taxed by 152 pull-ups and a 1-mile farmer carry. Expect 75–120+ minutes for most, with advanced athletes still working hard to stay under 90 minutes. Movement complexity is moderate, but duration and volume are extreme.

Benchmark Times for Servais

• Elite: <75:00
• Advanced: 85:00-90:00
• Intermediate: 95:00-100:00
• Beginner: >120:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): High-rep gymnastics (456 total) require sustained local muscular endurance in grip, shoulders, chest, and triceps.
• Endurance (9/10): Long runs and extended carries demand a big aerobic engine and steady breathing for over an hour of work.
• Speed (4/10): Transitions matter and faster burpee/pull-up cycling helps, but the workout rewards steady pacing over sprinting.
• Strength (3/10): No max lifting, but heavy sandbag and mile-long farmer carry require baseline strength to sustain moving loads.
• Power (2/10): Little explosive demand; pace is a grind with controlled, repeatable reps rather than maximal power output.
• Flexibility (1/10): Standard ROM for push-ups, pull-ups, and burpees; minimal mobility barriers beyond normal shoulder and hip range.

Movements

• Sandbag Carry
• Farmer Carry
• Push-Up
• Burpee
• Run
• Pull-Up

Scaling Options

Scale to: 1-mile Run → 5 rounds of 12-12-12 → 200m SB carry + 800m farmer carry • Ring rows/banded pull-ups + incline push-ups • Reduce gymnastics to 8 rounds of 10-10-10 and carry 30/20 lb DBs

Scaling Explanation

Adjusting run/carry distances, gymnastics reps, and pull-up/push-up difficulty preserves the long, grip-taxing endurance stimulus while matching current capacity.

Intended Stimulus

A long, grinding test of aerobic capacity and upper-body stamina. Settle into an even pace on the run, then chip through small, sustainable sets in the 8 rounds. Expect serious grip and shoulder fatigue before finishing with deliberate, methodical carries. This should feel like a steady battle, not a sprint.

Coach Insight

Break early: 5–7 pull-ups, fast 5s on push-ups, and a steady burpee cadence. Keep rests short and transitions purposeful. Your one job: protect your grip. Chalk, smart sets, and shake out often so the farmer carry doesn’t stop you. Don’t sprint the run or the first two rounds. Big sets early = massive slowdowns later.

Benchmark Notes

Times range from 120 minutes (cap) for beginners to 75 minutes for elite. Hitting 90 minutes (L5) means steady pacing, small sets on pull-ups/push-ups, controlled burpees, and consistent carry breaks. Faster athletes minimize transitions and grip breaks. If you’re near the cap, reduce reps or carry distances next time.

Modality Profile

Most time is spent on gymnastics (pull-ups, push-ups, burpees). The run is a smaller slice of the total. Loaded carries (sandbag and dumbbells) contribute significant weightlifting volume and grip fatigue, especially in the final mile.

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