Workout Description

Why This Workout Is Very Hard

This workout stacks 250 total reps across 10 movements with no built-in rest, creating brutal cumulative fatigue. The barbell cycling (front squats, OHS, power cleans, push presses, power snatches) at 95/65 lb compounds grip and shoulder fatigue, while gymnastics movements (T2B, pull-ups, push-ups) hit the same systems. OHS and power snatches under accumulated fatigue are particularly punishing technically. Estimated 30-45+ minutes for average athletes.

Benchmark Times for William Feehan

• Elite: <7:30
• Advanced: 8:55-10:40
• Intermediate: 12:40-15:00
• Beginner: >31:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): With 25 reps of 10 different movements totaling 250 reps, muscular endurance is severely tested. Upper body pushing, pulling, and leg muscles all face repeated fatigue with minimal recovery between movements.
• Endurance (8/10): 250 total reps across 10 movements with moderate barbell loads creates sustained cardiovascular demand. The continuous transitions between exercises keep heart rate elevated throughout, making aerobic capacity a significant limiting factor.
• Flexibility (7/10): Overhead squats demand significant shoulder and hip mobility. Front squats require thoracic extension and wrist flexibility. Toes-to-bars need hamstring and hip flexor range of motion, making mobility a notable limiting factor.
• Power (7/10): Power cleans and power snatches are inherently explosive movements. Push presses also require hip drive. However, the high rep count and fatigue accumulation reduce the ability to express true peak power output.
• Speed (6/10): For Time format incentivizes efficient cycling and fast transitions between all 10 movements. Managing bar cycling speed on barbell movements and minimizing rest during bodyweight sets is critical to a competitive finish time.
• Strength (4/10): The 95/65 lb barbell loads are moderate, not maximal. Strength matters for maintaining form under fatigue, but the rep scheme prioritizes endurance over pure force production across all barbell movements.

Movements

• Push Press
• Power Snatch
• Push-Up
• Front Squat
• Air Squat
• Overhead Squat
• Power Clean
• Burpee
• Toes-to-Bar
• Pull-Up

Scaling Options

Weight: Scale the barbell to 75/55 lb if you can cycle 10+ unbroken reps of any barbell movement at Rx but struggle with multiple movements, or drop to 65/45 lb if barbell cycling is a limiting factor. Movement substitutions: Replace toes-to-bars with knees-to-elbows or hanging knee raises; sub banded pull-ups, ring rows, or jumping pull-ups for pull-ups; reduce push-ups to knee push-ups if needed. Volume modifications: Scale all movements to 15 reps each (150 total reps) for newer athletes or those with limited barbell cycling experience. Alternatively, reduce to 20 reps per movement to keep the chipper feel while managing total volume. Time cap: Set a hard cap at 40 minutes — if an athlete is projected to exceed this, scale volume or load before starting.

Scaling Explanation

Scale this workout if you cannot perform at least 10 unbroken reps of front squats, overhead squats, or power snatches at Rx weight with solid mechanics, or if you have fewer than 5 unbroken pull-ups or toes-to-bars. The goal is to keep moving — long rest periods that stretch this workout beyond 45 minutes diminish the intended aerobic stimulus and increase injury risk as fatigue degrades technique. Prioritize technique over load, especially on overhead squats and power snatches, where a compromised position under fatigue is a safety concern. The intended stimulus is a hard, sustained conditioning effort — if scaling keeps you moving with short, intentional breaks rather than forced rest, you're preserving the stimulus. Athletes newer to CrossFit should scale volume first (15 reps), then load. Experienced athletes who are just slightly under Rx capacity should scale load only and keep the full rep count.

Intended Stimulus

This is a long, grinding chipper designed to test your full-body conditioning, mental toughness, and barbell cycling efficiency across multiple movement patterns. Target time domain is 25-45 minutes, placing it firmly in the long aerobic effort category. The energy demand is a sustained, hard engine — think diesel, not rocket fuel. You'll cycle through every major movement pattern (squat, hinge, push, pull) with a single barbell weight, so the primary challenge is managing fatigue accumulation across 250 total reps while keeping the bar moving and your mind focused. This workout will expose weaknesses in barbell cycling under fatigue and test your ability to pace intelligently from the very first movement.

Coach Insight

The biggest mistake athletes make here is going out too hot on the front squats and burpees, then paying for it on the back half. Treat the first 4-5 movements as controlled effort — you should feel like you have more in the tank. Save your aggression for the final push presses, push-ups, power snatches, and air squats. Pacing strategy: break every barbell movement from the start — sets of 5s or 7-8/7/5/5 work well. Never go to failure on the bar. Burpees and push-ups should be steady and rhythmic, not sprinted. Toes-to-bars can be done in sets of 5 with short rests to protect your grip. Pull-ups are a grip killer after T2B — consider switching to a mixed grip or breaking into sets of 3-5 immediately. Key technique cues: keep your elbows high on front squats to protect the rack position under fatigue; on overhead squats, lock your lats and press the bar apart; on power cleans and snatches, focus on a strong hip extension and fast elbows — don't muscle the bar. Common mistakes: letting the barbell rest on the floor too long between reps (adds minutes), rushing burpees and blowing up your heart rate, and skipping chalk on grip-intensive movements. Use transitions between movements to take 3-5 controlled breaths and reset mentally.

Benchmark Notes

A ten-station chipper of 25s: front squats, burpees, overhead squats, toes-to-bars, power cleans, pull-ups, push presses, push-ups, power snatches and air squats, with the barbell at 95/65 lb. L5 (15-17:45) breaks the gymnastics into sets of 6-8. L10 (under 7:30) goes nearly unbroken.

Modality Profile

10 total movements: Gymnastics (4) = Burpee, Toes-to-Bar, Pull-Up, Push-Up, Air Squat — wait, that's 5. Gymnastics: Burpee, Toes-to-Bar, Pull-Up, Push-Up, Air Squat = 5 movements. Weightlifting: Front Squat, Overhead Squat, Power Clean, Push Press, Power Snatch = 5 movements. No monostructural movements. 5G/5W = 50/50, rounded to G:50, M:0, W:50.

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