Workout Description

Why This Workout Is Very Hard

High skill gymnastics (27 strict or kipping HSPU), a heavy pressing set at 70% 1RM bench, moderate-load dumbbell thrusters, and a full 2 miles of running make this a long, mixed-domain grinder. Total volume is substantial with pressing fatigue compounding grip and midline work. Expect advanced athletes to manage large sets; others will need careful partitioning.

Benchmark Times for Swink

• Elite: <25:00
• Advanced: 30:00-34:00
• Intermediate: 38:00-42:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps across pressing, squatting, and hinge patterns require sustained muscular output. Managing 27-rep sets under fatigue emphasizes repeated submaximal efforts and disciplined rest intervals.
• Endurance (7/10): Two 1-mile runs place a significant aerobic demand. Athletes must sustain a steady pace while preserving capacity for pressing and midline work between runs without redlining too early.
• Strength (6/10): Bench at 70% 1RM demands meaningful absolute strength under fatigue, while deadlifts and dumbbell thrusters add moderate external loading to the session’s overall strength requirement.
• Power (5/10): Thrusters and kipping HSPU benefit from powerful hip extension, yet the long duration and pace constraints temper peak explosiveness in favor of sustainable output.
• Speed (4/10): Chipper format and heavy bench limit constant sprinting. Efficiency and brief transitions help, but athletes will move in controlled, repeatable sets rather than all-out speed.
• Flexibility (3/10): Overhead positioning for HSPU and thrusters plus hip flexion in knees-to-elbows need solid shoulder and hip mobility, but no extreme ranges beyond standard CrossFit movement standards.

Scaling Options

Scale to: 800m runs each end • Bench press 55–60% 1RM or DB floor press; HSPU to 1–2 abmats or pike box push-ups • DB thrusters 35/20 lb, hanging knee raises, deadlift 115/75 lb

Scaling Explanation

These options preserve the aerobic load and mixed pressing/hinge stimulus while reducing skill and absolute loading so athletes can keep moving with proper mechanics and minimal failure.

Intended Stimulus

A sustained, honest grind. The first mile should feel controlled, not maximal. The middle chipper taxes pressing, midline, and grip—aim for smart, small sets with short rests. Finish with a composed but assertive second mile. Breathing stays steady, and technique stays tight under fatigue. The stimulus is aerobic with muscular stamina limits.

Coach Insight

Pace the opening mile at 80-85% effort. On the bench, small sets from the start (2-5 reps) with strict rest control. Keep transitions short. Your one big tip: protect your press—bench and HSPU will snowball. Break early and evenly so you don’t hit failure. Avoid no-rep traps: full ROM on HSPU and K2E, lockout thrusters, and set up a spotter for bench.

Benchmark Notes

Times reflect a broad range: beginners may time-cap, while elite athletes can finish near 25 minutes. Runs drive a large chunk of time; bench at 70% and HSPU gate speed. Middle athletes should aim for steady, manageable sets and limited rest between transitions.

Modality Profile

The two 1-mile runs account for a large aerobic portion (monostructural ~45%). Weightlifting (~35%) includes bench press, dumbbell thrusters, and deadlifts. Gymnastics (~20%) covers handstand push-ups and knees-to-elbows. The time distribution favors running, with lifting and gymnastics sharing the middle workload.

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