Workout Description

Why This Workout Is Extremely Hard

Massive volume, heavy thrusters for sets, advanced gymnastics under fatigue, and an extended 6-mile run create a brutally long, high-output test. Expect grip and shoulders to be taxed before a long, steady-state grind. Movement complexity is moderate, but total work and duration push this firmly into the extreme category, demanding elite-level stamina and mental resilience.

Benchmark Times for Spehar

• Elite: <90:00
• Advanced: 105:00-120:00
• Intermediate: 140:00-160:00
• Beginner: >240:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): The 6-mile run dominates total time, demanding sustained aerobic output after significant pre-fatigue from barbell and gymnastics.
• Stamina (9/10): 100 heavy thrusters and 100 chest-to-bar pull-ups require high muscular endurance, especially in legs, shoulders, and pulling musculature.
• Strength (5/10): Thrusters at 135/95 lb require solid strength, but the stimulus is submaximal and volume-based rather than 1-rep max oriented.
• Flexibility (4/10): Front rack and overhead positions need functional mobility; limited range will increase energy cost and compromise positioning under volume.
• Power (3/10): Minimal emphasis on explosive power; sustained sets and steady pacing are prioritized over maximal rate-of-force development.
• Speed (2/10): The workout rewards steady pacing over sprinting; transitions are infrequent and cycling speed is deliberately conservative.

Movements

• Thruster
• Chest-to-Bar Pull-Up
• Run

Scaling Options

Scale to: 75 Thrusters (95/65 lb), 75 Chest-to-Bar, 4-mile run • 100 Thrusters (95/65 lb), 100 Chin-over-bar Pull-Ups, 5-mile run • 60 Thrusters (75/55 lb), 60 Jumping Chest-to-Bar, 3-mile run

Scaling Explanation

These options reduce load and volume while preserving the triplet structure and the long, aerobic grind, keeping the stimulus of sustained barbell/gymnastics into a steady run.

Intended Stimulus

A long, grinding test of aerobic capacity and muscular endurance. Thrusters and pull-ups should be managed in conservative sets with controlled rest to protect grip and shoulders. The run is steady and honest—settle into a sustainable pace from the first mile and hold form. Aim for consistent effort with minimal blow-ups.

Coach Insight

Pace the barbell and pull-ups early; short sets with short rests beat big sets that implode. Your one tip: start the run slower than you want. If you can, negative split the last 2 miles. Avoid death sets on thrusters and over-kipping pull-ups. Plan breaks, chalk once, and keep moving.

Benchmark Notes

Times reflect a wide range—this is a marathon-style effort. Beginners may exceed 3 hours if attempting Rx, intermediates around 2.5–3 hours, advanced near 1.5–2 hours, and elites can push toward 90 minutes. Pace the opening barbell/gymnastics to maintain steady splits and a sustainable run.

Modality Profile

Time is largely spent on the 6-mile run (monostructural). The thrusters contribute significant weightlifting demand, while chest-to-bar pull-ups add high-volume gymnastics. Relative time distribution trends around 60% run, 20% barbell, and 20% gymnastics for most athletes.

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