Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (350 total reps across 2 rounds) with movement interference that compounds fatigue. Thrusters and overhead squats both demand shoulder and leg endurance, while knees-to-elbows tax grip and core needed for everything else. Hand release push-ups finish each round when upper body is already cooked. Light loads don't offset the sheer accumulation — most average athletes will struggle significantly to complete as prescribed.

Benchmark Times for Steven Bates

• Elite: <8:15
• Advanced: 10:00-12:00
• Intermediate: 14:15-17:00
• Beginner: >35:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): With 350 total reps across two rounds, muscular endurance is the dominant challenge. Upper body pushing, core, and leg muscles face relentless fatigue across all five movements.
• Endurance (7/10): Two rounds of 175 total reps across five movements creates sustained cardiovascular demand. Heart rate stays elevated throughout, making aerobic capacity a primary limiter for completion time.
• Flexibility (6/10): Overhead squats demand significant shoulder mobility, thoracic extension, and ankle flexibility. Knees-to-elbows require hip flexor and hamstring mobility, making this moderately demanding on range of motion.
• Speed (5/10): For-time format incentivizes efficient movement cycling and quick transitions between stations. Managing pace across 350 reps without burning out requires strategic speed management throughout both rounds.
• Power (4/10): Thrusters involve a power component in the drive phase, but light loads and high rep counts shift the stimulus away from true explosive power toward rhythmic, sustained output.
• Strength (2/10): Loads are very light at 45/35 lb, making this primarily a muscular endurance workout rather than a strength test. Overhead squats and thrusters require positional strength but not maximal force.

Movements

• Thruster
• Air Squat
• Overhead Squat
• Knees-to-Elbow
• Hand Release Push-Up

Scaling Options

Weight: Keep the barbell at 45/35 lb as prescribed — this is already light and is meant to be. If mobility is a limiting factor for overhead squats, drop to 35/25 lb or use a PVC pipe. Movement substitutions: Replace Knees-to-Elbows with Hanging Knee Raises or V-Ups if grip or core strength is a limiter. Sub Goblet Squats or Front Squats for Overhead Squats if shoulder mobility prevents a safe overhead position. Replace Hand Release Push-Ups with knee push-ups or elevated push-ups on a box. Volume modifications: Scale to 1 round for newer athletes, or reduce reps to 25 per movement for both rounds. A 25-rep version (2 rounds) keeps the stimulus intact while reducing total volume to a manageable level.

Scaling Explanation

Scale if you cannot perform at least 10 unbroken overhead squats with a PVC pipe in a stable position — mobility is non-negotiable here and a compromised OHS under fatigue is a back injury waiting to happen. Scale volume to 1 round or 25 reps if you are newer to CrossFit or your estimated finish time exceeds 50 minutes — the stimulus is sustained effort, not an all-day grind. Prioritize technique over intensity on the overhead squat and knees-to-elbows. The target completion time is 25-40 minutes for intermediate athletes. If you are finishing under 20 minutes, add reps or rounds next time. Always choose the scaling option that lets you move safely and continuously rather than one that has you stopping for minutes at a time.

Intended Stimulus

This is a moderate-to-long grind workout targeting muscular endurance and mental toughness. Expect a 25-45 minute time domain depending on fitness level. The energy demand is a hard sustained effort — your lungs and muscles will both be screaming, but you need to keep moving. The primary challenge is mental: 350 total reps across 10 movements will test your ability to stay composed, break smartly, and keep grinding when your body wants to stop. Secondary challenge is the overhead squat, which demands mobility and technique under fatigue.

Coach Insight

Pacing is everything here — do NOT go out hot. The first round will feel manageable; the second round is where athletes fall apart. Treat round one as controlled effort and round two as survival mode. For Knees-to-Elbows, break early into sets of 7-8 to protect your grip — grip fatigue will haunt every movement that follows. Thrusters at 45/35 lb are light but 35 reps is deceptive; go 10-10-8-7 or smaller sets from the start. Air squats are your rest — breathe here and move steadily without stopping. Overhead squats demand the most focus: prioritize an active shoulder, vertical torso, and heels down. Do NOT rush these — a failed rep or injury here kills your time. Hand release push-ups: keep your core tight, fully extend arms at the top, and break into sets of 8-10 before your chest gives out. Common mistakes: going unbroken on early movements and dying mid-round two, losing overhead position on OHS under fatigue, and rushing transitions without catching your breath.

Benchmark Notes

Two rounds of 35 knees-to-elbows, 35 thrusters and 35 overhead squats at a light 45/35 lb, 35 air squats and 35 hand-release push-ups. The knees-to-elbows and push-ups set the pace. L5 (17-20 min) does them in sets of 6-8. L10 (under 8:15) holds sets of 15+.

Modality Profile

5 movements total: Knees-to-Elbow (G), Air Squat (G), Hand Release Push-Up (G) = 3 Gymnastics; Thruster (W), Overhead Squat (W) = 2 Weightlifting. 3/5 = 60% G, 2/5 = 40% W, 0% M.

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