Workout Description

Why This Workout Is Extremely Hard

This is a long grinder with nearly 5 km of running and 88 weighted pull-ups alongside kettlebell lunges and thrusters. The weighted pull-ups significantly raise the skill and strength demand, while the total volume and eight rounds push duration well beyond classic benchmarks. Managing grip, pacing, and strict pulling strength makes it extremely challenging for most athletes.

Benchmark Times for Strange

• Elite: <44:00
• Advanced: 47:00-50:00
• Intermediate: 55:00-60:00
• Beginner: >90:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps with repeated sets of pulling, lunging, and thrusters test muscular endurance and the ability to sustain output while fatigued.
• Endurance (7/10): Nearly 5 km of running across eight rounds drives a strong aerobic demand, requiring steady pacing and breathing control over a long duration.
• Power (4/10): Thrusters reward crisp leg drive and fast turnover, but the long duration shifts the focus away from peak explosiveness.
• Strength (4/10): Weighted pull-ups and loaded thrusters require meaningful upper-body and midline strength, though loads are moderate rather than maximal.
• Flexibility (4/10): Front rack and overhead lockout on thrusters plus full lunge depth demand reasonable mobility through shoulders, hips, and ankles.
• Speed (3/10): The best scores come from smooth, sustainable pacing and short breaks rather than sprinting or fast cycling throughout.

Scaling Options

Scale to: 8RFT 400m run • 11 pull-ups (no weight) + 11 goblet lunges (35/26) + 11 single-KB thrusters (35/26) • 6RFT 600m run, 8 weighted pull-ups (26/18), 11 lunges (35/26), 9 thrusters (35/26) • 8RFT 500m row, 11 ring rows, 11 walking lunges (bodyweight), 11 DB thrusters (2x20/2x15)

Scaling Explanation

These options lower run volume, reduce pulling load/skill, or cut total rounds while preserving the long, aerobic feel and mixed pulling–squatting–pressing stimulus.

Intended Stimulus

A sustained, aerobic grind with controlled transitions. Runs should be steady and repeatable, not sprints. Weighted pull-ups are the limiter—break early to protect grip and avoid failures. Move the KB smoothly: lunges with consistent steps and thrusters in one set when possible. The goal is relentless, sustainable pace with minimal standing around.

Coach Insight

Pace the runs at a conversational effort you can hold for all eight rounds. Break pull-ups before you have to—think 6/5 or 4/4/3 with short rests. Keep transitions tight. The one tip: Save your grip. Chalk, belt set-up, and pre-planned sets will make or break this. Avoid sprinting early, failing pull-ups, and sloppy lockouts on thrusters.

Benchmark Notes

Times range from 90 minutes (beginner) to about 44 minutes (elite). If you’re near L5, plan for around an hour. Your result will depend heavily on run pace and whether you can keep weighted pull-ups in 1–3 quick sets while minimizing transition time.

Modality Profile

Over half the time is spent running, making monostructural work dominant. Gymnastics comprises the weighted pull-ups. Weightlifting includes the kettlebell lunges and thrusters. The result is a cardio-forward mixed-modal piece with meaningful upper-body pulling and moderate loaded lower-body work.

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