Workout Description

Why This Workout Is Very Hard

This workout stacks multiple brutal elements: 60 total barbell reps at 185/115lb across three compound movements (front squats, back squats, deadlifts) with legs already fatigued from runs between sets, then finishes with a 5-minute squat hold — a punishing isometric demand on already-destroyed quads. The squat hold alone after that volume is the killer. Most average athletes will need to scale weight significantly and will struggle to complete the hold.

Benchmark Times for Thomas Sabella

• Elite: <11:45
• Advanced: 12:55-14:15
• Intermediate: 15:45-17:30
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Flexibility (8/10): Front squats demand thoracic mobility and wrist/shoulder flexibility. The 5-minute squat hold is a direct flexibility and mobility test, requiring sustained hip, ankle, and thoracic range of motion under significant discomfort.
• Stamina (7/10): Sixty total barbell reps across three movements plus running and a 5-minute squat hold demand significant muscular endurance. Legs are continuously challenged, and cumulative fatigue makes later sets increasingly difficult to sustain.
• Strength (7/10): 185/115 lb across front squats, back squats, and deadlifts represents a moderately heavy load for most athletes. Not maximal effort, but heavy enough that strength is a genuine limiting factor, especially under fatigue.
• Endurance (6/10): Three 400m runs interspersed between heavy barbell work create meaningful cardiovascular demand. The aerobic system is repeatedly taxed as athletes transition between lifting and running, sustaining elevated heart rate throughout.
• Speed (4/10): For Time format incentivizes efficient transitions and steady pacing, but heavy loads and accumulated fatigue limit bar cycling speed. Running pace matters, but the workout is more about grinding than sprinting.
• Power (3/10): Movements are strength-based rather than explosive. Deadlifts and squats at moderate-heavy loads are performed with controlled tempo under fatigue, leaving little room for true power expression or fast bar cycling.

Movements

• Back Squat
• Front Squat
• Squat Hold
• Deadlift
• Run

Scaling Options

Weight: Scale to 135/85 lb if you can complete 10+ unbroken reps at Rx weight when fresh, or 95/65 lb for newer athletes. The load should feel challenging but allow sets of 5-8 reps throughout. Volume: Reduce to 15 reps per barbell movement if 20 reps feels unmanageable, or 10 reps for beginners. Run substitution: Replace 400m runs with 500m row or 1-minute bike erg for athletes with running limitations. Squat hold: Reduce to 3 minutes for newer athletes, or allow a box squat hold (sitting on a low box at parallel) for those with mobility restrictions. Movement substitution: Goblet squats can replace front squats for athletes who lack front rack mobility, using a kettlebell or dumbbell.

Scaling Explanation

Scale the weight if you cannot complete at least 5 unbroken reps at Rx load when fresh — this workout requires you to cycle the barbell repeatedly under fatigue, and grinding out singles from the start defeats the stimulus. Scale volume if the total rep count would push your time beyond 40 minutes, as the workout loses its intended moderate-time-domain feel. Prioritize technique over load on every movement — fatigued squats and deadlifts are where injuries happen. The squat hold is non-negotiable for most athletes as it's a key training stimulus, but modify the depth or duration rather than skipping it entirely. The goal is to finish feeling like you left everything on the floor, not broken — if you're questioning your form on deadlifts, drop the weight immediately.

Intended Stimulus

This is a moderate-to-long time domain grind lasting 20-35 minutes for most athletes. The workout targets lower body muscular endurance and mental toughness, combining heavy barbell cycling with aerobic recovery runs. The primary challenge is threefold: managing leg fatigue across three different squat and pull patterns, using the 400m runs as active recovery rather than all-out sprints, and surviving the 5-minute squat hold as a brutal finisher that tests both mental fortitude and positional strength. Expect your legs to feel increasingly heavy with each barbell movement, and the squat hold will expose any weakness in your bottom position.

Coach Insight

Strategy is everything here. Front squats come first when you're freshest — do NOT go unbroken trying to be a hero. Break them into sets of 8-7-5 or 10-10 early to save your legs for what's coming. The 400m runs are your reset — run at a controlled, conversational pace (about 75-80% effort) to flush lactic acid and recover your breathing before the next barbell movement. Back squats will feel heavier than they are because your quads are already taxed — brace hard, stay tall, and break into sets of 6-7 reps. Deadlifts are your 'easiest' movement mechanically but your legs will be cooked — focus on hip hinge, keep the bar close, and don't round your lower back under fatigue. For the 5-minute squat hold, get into your best bottom position immediately: feet shoulder-width, toes slightly out, chest up, elbows forward if needed. Use the wall or a rig for balance if necessary. Common mistakes: going too fast on the runs and arriving at the barbell gassed, letting the front rack collapse on later front squat reps, and rounding the back on deadlifts when fatigued.

Benchmark Notes

20 front squats, 20 back squats and 20 deadlifts at 185/115 lb, each followed by a 400 m run, then a 5-minute squat hold. The hold is a fixed 5 minutes. L5 (17:30-19:30) breaks the front squats into sets of 5 and runs about 2 minutes a lap. L10 (under 11:45) goes unbroken and holds the squat without breaks.

Modality Profile

5 movements total: Squat Hold (G - bodyweight hold), Run (M - monostructural cardio), Front Squat (W), Back Squat (W), Deadlift (W). That's 1G, 1M, 3W = 20/20/60.

Similar Workouts to Thomas Sabella

If you enjoy Thomas Sabella, you might also like these similar CrossFit WODs:

• Ruben Correa (90% similar) - For Time 21 Back Squats (225/185 lb) 400 meter Run 15 Front Squats (185/135 lb) 800 meter Run 9 Over...
• Paul Mitchell (89% similar) - For Time 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squats (135/95 lb) Strict Handstand Push-Ups...
• William McGinn (88% similar) - For Time 40 Rings Dips 10 Snatches (155/105 lb) 2,000 meter Row 10 Cleans (155/105 lb) 100 foot Dumb...
• Hector Tirado Jr. (88% similar) - For Time 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squats (135/95 lb) 1-2-3-4-5-6-7-8-9-10 reps of: Che...
• Frank Palombo (88% similar) - For Time 50 Back Squats (135/95 lb) 40 Burpees 30 Overhead Squats (135/95 lb) 20 Burpees 10 Front Sq...
• Langsdorf 347 (87% similar) - 3 Rounds for Time 400 meter Run 7 Unbroken* Bear Complexes (135/95 lb) * Burpee penalty for each dr...
• Thomas Kelly (87% similar) - For Time 10-9-8-7-6-5-4-3-2-1 reps of: Overhead Squats (135/95 lb) 1-2-3-4-5-6-7-8-9-10 reps of: Bar...
• Andrew Brunn (87% similar) - 5 Rounds for Time 3 Overhead Squats (135/95 lb) 6 Handstand Push-Ups 9 Bench Presses (135/95 lb) 12 ...

These WODs similar to Thomas Sabella share comparable training demands, time domains, and movement patterns.