Workout Description

Why This Workout Is Very Hard

High-skill strict gymnastics under a vest strains pressing and pulling strength with limited opportunities to recover. The total volume (48 strict pull-ups, 36 strict dips, 24 strict HSPU) plus two weighted 1,200m runs drives duration and fatigue. Strict standards force frequent breaks, demand strong shoulder stamina, and punish pacing errors, placing this beyond classic benchmarks but below extreme-volume Hero pieces.

Benchmark Times for Wade

• Elite: <29:00
• Advanced: 33:00-36:00
• Intermediate: 39:00-42:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume strict pulling and pressing with a vest taxes local muscular endurance. Success depends on managing lots of submaximal sets without failing reps and keeping rest breaks controlled.
• Endurance (6/10): Two 1,200m runs in a longer time domain challenge aerobic capacity while wearing a vest. Heart rate stays elevated between runs and strict sets, demanding steady breathing and sustainable pacing.
• Strength (4/10): No maximal loads, but strict HSPU, dips, and pull-ups require significant upper-body strength, especially when fatigued and under a vest. Strength limits set size and recovery.
• Speed (4/10): Transitions matter, but strict reps limit cycling speed. Athletes gain time by moving quickly between stations and keeping rest intervals short without redlining.
• Flexibility (3/10): Adequate shoulder flexion and thoracic mobility help maintain positions in HSPU and dips. Hip and ankle range support efficient running stride under load.
• Power (2/10): Explosiveness is not the focus. Movements are controlled, especially strict gymnastics. Power output is secondary to positioning and steady, repeatable efforts.

Movements

• Strict Handstand Push-Up
• Strict Dip
• Run
• Strict Pull-Up

Scaling Options

Scale to: No vest + 800m runs + banded pull-ups, bench dips, pike HSPU • Lighter vest (10/6 lb) + 4 rounds of 9-6-4 strict reps • 3 rounds as written + 1,000m runs + box/pike HSPU or seated DB strict press

Scaling Explanation

These options preserve the strict stimulus and upper-body volume while adjusting load, reps, and running distance so athletes can maintain small, sustainable sets and steady pacing.

Intended Stimulus

This should feel like a grindy, shoulder-intensive effort bookended by steady runs in a vest. Aim for small, sustainable sets on the strict work from the start to avoid failure. Keep the first run controlled, then chip away without long breaks. Finish with a determined, unbroken run rhythm rather than sprinting and blowing up.

Coach Insight

Pace the first run at conversational-to-moderate and arrive ready to work, not to recover. Break sets early. Think 3-5 reps for pull-ups, 3-4 for dips, and singles/doubles for HSPU with short, timed rests. Big mistake: going to failure on strict movements. Once you blow up, recovery is slow. Protect your shoulders, keep tight positions, and don’t let rest creep longer than 10-15 seconds.

Benchmark Notes

These times range from beginner finishing near the cap to elite athletes moving efficiently through strict sets with minimal rest. If you’re around 42 minutes (L5), you paced the runs, broke gymnastics early, and avoided failure. Faster times require very small, consistent sets and steady, no-walk runs.

Modality Profile

The workout is predominantly gymnastics: strict pull-ups, dips, and handstand push-ups make up most of the time. The two 1,200m runs contribute substantial monostructural work. There is no traditional weightlifting; the vest increases difficulty but doesn’t add a separate weightlifting component.

Similar Workouts to Wade

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

• Maltz (90% similar) - For time: 400 meter Run 50 Pull-Ups 100 meter Farmer's Carry (2x50/25 lb) 50 Dips 100 Push-Ups 50 Kn...
• Del (90% similar) - For Time 25 Burpees 400 meter Run (20/14 lb Medicine Ball) 25 Weighted Pull-Ups (20/15 lb Dumbbell) ...
• Three Fathers (90% similar) - For Time 1,000 meter Run 100 Push-Ups 200 Sit-Ups 300 Air Squats 1,000 meter Run...
• Lund (89% similar) - For time: 800 meter Run 12 Pull-Ups 24 Kettlebell Swings 48 Toes-to-Bars 96 Sit-Ups 48 Push-Ups 24 D...
• Schmalls (89% similar) - For Time Run 800 meters Then 2 rounds of: 50 Burpees 40 Pull-Ups 30 Pistols (alternating legs) 20 Ke...
• Walsh (88% similar) - 4 Rounds For Time 22 Burpee Pull-Ups 22 Back Squats (185/135 lb) 200 meter Run (45/35 lb plate overh...
• McCluskey (88% similar) - For time: 3 rounds of: 9 Muscle-Ups 15 Burpee Pull-Ups 21 Pull-Ups 800 meter Run Wear a weight vest ...
• RJ (87% similar) - For time: 5 rounds of: 800 meter Run 5 Rope Climbs (15 ft) 50 Push-Ups...

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