Workout Description

Why This Workout Is Very Hard

High-volume upper-body gymnastics with advanced pulling (L-Pull-Ups, Chest-to-Bar) and 180 total push-ups creates severe grip and pressing fatigue. Skill demand is well above typical benchmarks, and total reps reach 360. Most athletes will need extensive set management and lengthy rest intervals, pushing total duration into the long, grinding range for a bodyweight-only WOD.

Benchmark Times for Weaver

• Elite: <32:00
• Advanced: 36:00-40:00
• Intermediate: 45:00-50:00
• Beginner: >80:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high muscular endurance demand for pulling and pushing. Success hinges on repeatedly performing small sets with minimal drop-off over 360 total reps.
• Endurance (4/10): Cardio is present via sustained effort, but there’s no monostructural piece. The challenge is keeping heart rate controlled while cycling many sets with short rests across a long duration.
• Speed (4/10): Speed matters in transitions and small, crisp sets, but pure sprinting is impossible due to rapid grip and push-up fatigue.
• Flexibility (2/10): Standard pull-up and push-up ranges of motion. Requires solid shoulder mobility and midline control for L-Pull-Ups but no extreme end-range positions.
• Power (2/10): Explosiveness is not emphasized. The workout favors steady, controlled reps rather than powerful, high-velocity efforts.
• Strength (2/10): No external load and few strict strength tests beyond bodyweight pulling and pressing. Maximal force production is not the limiter; endurance is.

Movements

• Push-Up
• Chest-to-Bar Pull-Up
• L-Sit Pull-Up
• Pull-Up

Scaling Options

Scale to: 3 rounds for time (same sequence) • 4 rounds with L-Pull-Ups → 10 Hanging Knee Raises, Chest-to-Bar → 15 Pull-Ups, Pull-Ups → banded or jumping • Keep movements, but make push-ups 10 reps per set and elevate hands (box/wall) or use knees

Scaling Explanation

These options reduce total volume and/or skill so athletes can maintain movement quality, avoid failure, and preserve the intended grindy, upper-body endurance stimulus.

Intended Stimulus

A long, grinding upper-body endurance test. You should move deliberately with short, sustainable sets and minimal rest, protecting your grip and push-up capacity. Aim for consistent pacing across all four rounds—no big sets early. The best efforts feel controlled and methodical, with crisp movement standards and quick transitions rather than desperate sprints.

Coach Insight

Pace it from rep one. Use small sets (2–5 reps) with short, fixed rests and keep transitions tight. The one tip: Break before you fail. Protect your grip and push-up stamina so your set sizes don’t collapse. Avoid kipping or losing the L-position, and don’t rush push-ups—no-reps and blown arms cost more time than brief rests.

Benchmark Notes

Times are set from beginner athletes chipping away with frequent breaks to elite athletes holding steady, small sets with fast transitions. If you beat the L6 mark (45:00), you’re managing fatigue well. Breaking below 36:00 requires excellent grip resilience, strict movement quality, and smart pacing across all four rounds.

Modality Profile

This is a pure gymnastics workout: pull-ups (three variations) and push-ups only. There’s no monostructural cardio and no external loading. Time is spent entirely on bodyweight pulling and pressing, making it a concentrated test of upper-body and midline stamina with significant grip exposure.

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