Workout Description

Why This Workout Is Extremely Hard

Two 800m heavy carries bookend high-skill, upper-body-intensive gymnastics. The 100/80 lb load, 30/24 in box, rope climbs, and 29-rep sets drive fatigue and grip failure. Expect 35–60+ minutes for most, with sustained, grinding efforts and limited recovery. Optional vest elevates difficulty further into an advanced endurance and stamina test.

Benchmark Times for Weston Lee

• Elite: <34:00
• Advanced: 36:00-38:00
• Intermediate: 40:00-42:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Repeated pushing and pulling under fatigue: 29 burpee pull-ups, 4 rope climbs, 29 ring dips, and 29 burpee box jumps test muscular endurance of upper body and posterior chain.
• Endurance (7/10): Long, continuous efforts with minimal true rest. Two 800m loaded carries plus high-rep mixed gymnastics demand sustained aerobic output and controlled breathing throughout the chipper.
• Power (5/10): Explosiveness helps on box jumps and dynamic pulling to the bar and rope. However, sustained pacing matters more than peak power output.
• Strength (4/10): No max lifts, but significant absolute load in the carries (100/80 lb) and demanding ring dips require sufficient baseline strength to maintain form when tired.
• Speed (3/10): This is not a sprint. Quick but controlled reps and minimal transition time matter, yet the long carries cap overall speed potential.
• Flexibility (2/10): Standard ranges of motion for dips, burpees, and box jumps. Shoulder and hip mobility help efficiency but extreme flexibility is not required.

Movements

• Burden Carry
• Ring Dip
• Rope Climb
• Burpee Box Jump
• Burpee Pull-Up

Scaling Options

Scale to: 600m carry (70/50 lb), 20 burpee pull-ups, 2 rope climbs, 20 ring dips, 20 burpee box jumps (24/20 in) • 800m carry (50/35 lb), 25 jumping burpee pull-ups, 3 rope to 12–15 strict pulls, 25 box/bench dips, 24/20 in • 800m carry (sandbag/backpack 35/20 lb), 25 burpees, 3 seated rope pulls, 25 banded dips, 20 in

Scaling Explanation

These options preserve the workout’s odd-object carry, upper-body stamina, and burpee density while adjusting load, height, and skill so athletes keep moving with minimal failures.

Intended Stimulus

Grindy and relentless. The carries should feel heavy but steady, with short planned breaks to keep moving. On the gymnastics, keep a sustainable cadence that avoids redlining. Breathing stays controlled, grip stays protected, and you should finish with consistent effort rather than a blown-up sprint.

Coach Insight

Pace the first carry conservatively—small, quick steps and brief set-downs. Chip away at the middle with deliberate transitions and pre-planned rep breaks. Biggest tip: Protect your grip. Mixed grips on rope, relaxed hands on carries, and shake out often. Avoid sprinting early, racing the box, or failing dips—no-reps and long rest kill momentum.

Benchmark Notes

Times range from 70 minutes (beginner) to 34 minutes (elite). Mid-level athletes should target around 42 minutes. Heavy carries dominate pacing; gymnastics capacity and efficient transitions separate faster times. Use the time cap to keep intensity high and prevent excessive grinding.

Modality Profile

The heavy sandbag carries are weighted odd-object work and occupy the largest time share (weightlifting 55%). Gymnastics (burpee pull-ups, rope climbs, ring dips, burpee box jumps) contribute the rest at 40%. Minimal monostructural work (5%) as there’s no pure cyclical modality beyond movement between stations.

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