Workout Description

Why This Workout Is Very Hard

Significant aerobic volume with 4.2 km of running, paired with heavy front squats at 225/155 lb that demand core stability and leg strength under fatigue. Gymnastic skill via chest-to-bar pull-ups and heavy kettlebell swings add grip fatigue. Expect 30–45 minutes for most Rx athletes, with pacing and resilience being deciding factors rather than pure speed.

Benchmark Times for Willy

• Elite: <25:00
• Advanced: 30:00-35:00
• Intermediate: 37:30-40:00
• Beginner: >70:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Most of the work is monostructural running (4.2 km total), requiring sustained, repeatable aerobic effort with controlled breathing and relaxed posture to keep transitions sharp across three rounds.
• Stamina (6/10): Repeated moderate sets of pull-ups and kettlebell swings plus short heavy barbell bouts challenge grip and midline endurance across three rounds with limited rest opportunities.
• Strength (6/10): Front squats at 225/155 lb demand solid absolute strength and bracing, especially under running fatigue and with limited reps that still feel heavy each round.
• Speed (5/10): Transition speed matters, but the long runs and strength pieces favor steady pacing over all-out sprints; brief fast sets can gain seconds if grip is managed.
• Power (5/10): Explosive force is needed to drive heavy front squats and crisp kettlebell swings, but the workout rewards controlled, repeatable efforts more than maximal explosiveness.
• Flexibility (3/10): Adequate front rack and hip mobility are required for deep, upright squats and safe overhead positions on swings; not extreme, but poor mobility will slow transitions and positioning.

Scaling Options

Scale to: 185/125 lb FS, jumping C2B, 53/35 lb KB (Rx runs) • 135/95 lb FS, chin-over-bar pull-ups, 44/26 lb KB (reduce runs to 600/150/300m) • 95/65 lb FS from rack, ring rows, 35/26 lb KB (3x: 600m/150m/300m)

Scaling Explanation

Loads, skill, and run distance are adjusted to preserve steady pacing, manageable sets, and the intended aerobic-grip challenge without changing the workout’s structure.

Intended Stimulus

Steady, repeatable running pace with deliberate but quick transitions. Front squats should be tough singles or a strong small set. Pull-ups in 1–2 sets without long chalk breaks. Kettlebell swings ideally unbroken. You should feel steady pressure throughout, with heart rate elevated but controlled, finishing with a consistent third-round split.

Coach Insight

Open each run at a pace you can repeat in round three. Plan your front squats: singles with quick regrips often beat risky unbroken attempts. The one tip: protect your grip—limit chalking, commit to unbroken or planned small sets on C2B and swings. Avoid redlining in round one, sloppy front rack positions, and overstriding on the 200/400m segments.

Benchmark Notes

Times are listed from beginner to elite in seconds. If you’re near 40 minutes you’re on track for a solid RX effort; under 30 is advanced, and sub-25 is elite. Expect the runs to dominate time, with brief but demanding barbell and gymnastics segments setting the pace.

Modality Profile

Running accounts for the majority of time (three runs each round), driving the monostructural share. Weightlifting comes from the heavy front squats and kettlebell swings. Gymnastics is solely the chest-to-bar pull-ups, which are short but impactful on pacing and grip.

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