Workout Description

Why This Workout Is Very Hard

This workout stacks multiple brutal elements: a weighted vest throughout, 126 burpees (42 per round) as the dominant volume driver, heavy barbell cycling (135/95 power cleans, 225/155 deadlifts) under accumulated fatigue, and grip-destroying farmers carries bookending everything. The burpee volume alone is punishing, but combined with heavy pulling movements after grip is already taxed from carries and cleans, most average athletes will need significant scaling.

Benchmark Times for TommyG3x

• Elite: <12:00
• Advanced: 14:00-16:15
• Intermediate: 18:30-21:00
• Beginner: >38:30

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume burpees (126 total), repeated grip-intensive carries, push-ups, pull-ups, and deadlifts create significant muscular endurance demands across the entire body, especially grip and posterior chain.
• Endurance (7/10): The combination of farmers carries, 42 burpees per round, and continuous movement across multiple movement patterns creates sustained cardiovascular demand throughout this lengthy for-time workout.
• Strength (6/10): Moderate-to-heavy power cleans (135/95 lb) and deadlifts (225/155 lb) with a weighted vest add meaningful strength stimulus, though volume and fatigue context reduce maximal force expression.
• Power (5/10): Power cleans are explicitly explosive movements requiring hip drive and bar speed. However, the surrounding fatigue from burpees and carries significantly blunts peak power output across rounds.
• Speed (5/10): For-time format incentivizes efficient transitions and cycling, especially through the 42-burpee sets. Pacing the carries and managing grip fatigue are critical to maintaining movement speed throughout.
• Flexibility (4/10): Power cleans require hip mobility and thoracic extension; deadlifts demand hamstring flexibility; burpees require shoulder and hip range of motion. Moderate overall mobility demands throughout.

Movements

• Farmer Carry
• Push-Up
• Power Clean
• Burpee
• Deadlift
• Pull-Up

Scaling Options

Vest: Remove the vest entirely for newer athletes or those who cannot maintain movement quality. Farmers carry: Reduce to 25-lb dumbbells (women) or 35-lb dumbbells (men). Power cleans: Scale to 65-75 lbs (women) or 95-115 lbs (men); substitute dumbbell power cleans if barbell cycling is a limiting skill. Push-ups: Scale to knee push-ups or elevated push-ups on a box. Burpees: Reduce to 21 burpees per round to cut volume significantly while preserving the stimulus; step-up burpees are acceptable for athletes with shoulder or wrist limitations. Pull-ups: Scale to banded pull-ups, ring rows, or jumping pull-ups. Deadlifts: Scale to 105-115 lbs (women) or 155-185 lbs (men). Volume modification: Reduce to 2 rounds of the middle section if the athlete is newer or if 42 burpees per round is unrealistic to complete with consistent movement.

Scaling Explanation

Scale this workout if you cannot perform at least 5 unbroken power cleans at Rx weight, if your deadlift form breaks down under fatigue, or if you have never worn a vest during conditioning work. The vest is the biggest variable — it turns every movement into a heavier, more demanding version of itself, and athletes underestimate its impact on burpees and carries. The goal is to keep moving for the entire workout without extended standing rest. If an athlete is stopping for more than 15-20 seconds at a time repeatedly, the load or volume is too high. Prioritize movement quality on deadlifts above all else — a fatigued back under heavy load is the highest injury risk in this workout. Target completion time is 30-45 minutes for scaled athletes and 25-40 minutes for Rx athletes. Intensity matters less than consistency here — this is a long effort, not a sprint.

Intended Stimulus

This is a long, grinding effort designed to test total-body endurance, mental toughness, and the ability to sustain output under accumulated fatigue. Expect a 30-50 minute time domain for most athletes. The vest adds constant load throughout, making every movement harder than it looks on paper. The primary challenge is mental — the 42 burpees per round is a gut-check that will break athletes who go out too hot. This workout builds aerobic capacity, grip endurance, and the ability to keep moving when everything in you wants to stop.

Coach Insight

The 300m farmers carry sets the tone — walk with purpose but don't sprint it, as you have a long road ahead. Keep the dumbbells close to your body and switch hands as needed to manage grip. In the 3-round middle section, the power cleans should be touch-and-go or quick singles at a sustainable pace — do NOT redline here because 42 burpees per round will punish you for it. Break the burpees into consistent sets from the start: try 10-10-10-7-5 or 15-15-12 and stick to a rhythm. Never stop completely — slow burpees beat standing rest every time. Push-ups should be unbroken if possible; if not, break them 5-4 early. For the final 3 rounds of pull-ups and deadlifts, the volume is lower but fatigue is high — treat deadlifts as heavy singles or quick doubles with a solid setup each rep. Protect your back here. Finish strong on the 200m carry — this is your victory lap, so push the pace.

Benchmark Notes

In a 20/14 lb vest: a 300 m farmers carry (2x50/35 lb), three rounds of 7 power cleans at 135/95 lb, 9 push-ups and 42 burpees, three rounds of 5 pull-ups and 7 deadlifts at 225/155 lb, then a 200 m carry. The burpees are about half the time. L5 (21-24 min) holds about 12 vested burpees a minute. L10 (under 12 min) holds 25.

Modality Profile

6 movements total: Gymnastics = Push-Up, Burpee, Pull-Up (3 movements); Weightlifting = Farmer Carry, Power Clean, Deadlift (3 movements); No monostructural movements. 3/6 = 50% each, but rounding to nearest 10% gives G: 50, W: 50. However, with exact halves, G: 50, M: 0, W: 50. Wait — recalculating: 3 gymnastics (Push-Up, Burpee, Pull-Up) and 3 weightlifting (Farmer Carry, Power Clean, Deadlift) = 50/50 split. Adjusted to G: 50, M: 0, W: 50.

Similar Workouts to TommyG3x

If you enjoy TommyG3x, you might also like these similar CrossFit WODs:

• Vincent Halloran (92% similar) - For Time 50 Wall Ball Shots (20/14 lb) 40 Pull-Ups 30 Deadlifts (225/145 lb) 20 Box Jumps (24/20 in)...
• Atlas (92% similar) - For time: 9/15/21 thrusters 3/5/7 rope climbs Then, 100-foot overhead walking lunge Women: 95 l...
• Deputy Sean Riley (92% similar) - For Time Buy-In: 96 Double-Unders 6 Man Makers (2x50/35 lb) Then, 3 Rounds of: 12 Front Squats (135...
• UK Armed Forces Day (91% similar) - 7 Rounds for Time 29 Wall Ball Shots (9/7 kg) 6 Clean-and-Jerks (60/40 kg) 13 Pull-Ups...
• Johnson (91% similar) - AMRAP in 20 minutes 9 Deadlifts (245/165 lb) 8 Muscle-Ups 9 Squat Cleans (155/105 lb)...
• KHBT (91% similar) - AMRAP in 20 minutes 19 seconds Buy-In: 200 meter Single-Arm Kettlebell Front Rack Walk (20/15 kg) T...
• Sgt. Wyt (91% similar) - For Time 8 Rounds of: 36 Double-Unders 3 Burpee Chest-to-Bar Pull-Ups Then immediately into: 13 Bea...
• Jackpot 777 (91% similar) - AMRAP in 21 minutes 7 calorie Assault Air Bike 7 Bear Complexes (135/75 lb) 7 Chest-to-Bar Pull-Ups...

These WODs similar to TommyG3x share comparable training demands, time domains, and movement patterns.