What is a good score for To The Lost?

To The Lost scores vary based on fitness level and experience. Track your personal progress over time.

What is considered a good To The Lost score?

A good To The Lost score depends on your individual fitness level and experience. Focus on improvement over absolute numbers.

What should I aim for in To The Lost?

Your To The Lost approach should be challenging but sustainable. Focus on maintaining good form throughout the workout.

How do I scale To The Lost?

To The Lost can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does To The Lost work?

To The Lost primarily works the muscles involved in Air Squat, Rope Climb, Run. This workout develops muscular endurance.

To The Lost WOD - Scaling & Strategy

Workout Description

800 Meter Run50 hand release push-up50 pull-ups50 squats 600 meter run40 hand release push-ups 40 pull-ups 40 squats400 meter run30 hand release push-up30 pull-ups30 squats ThenMax rope climb or muscle ups 30 minute time cap

Why This Workout Is Very Hard

This workout totals 120 pull-ups, 120 hand-release push-ups, 120 squats, and 1,800m of running — Murph-level volume — compressed into a 30-minute time cap with no built-in rest. Pull-ups directly follow push-ups each round, creating brutal shoulder and grip interference. The final max rope climbs or muscle-ups demand high skill precisely when upper body capacity is near zero. Most average athletes won't finish as prescribed.

Training Focus

This workout develops the following fitness attributes:

Stamina (9/10): 120 hand release push-ups, 120 pull-ups, 120 squats, plus max rope climbs or muscle-ups represents extreme upper body and lower body muscular endurance demand across the entire session.

Endurance (8/10): Nearly 1.2 miles of running combined with continuous high-rep bodyweight work under a 30-minute cap creates sustained cardiovascular demand, though not as prolonged as pure endurance events like Murph.

Speed (5/10): The 30-minute time cap encourages deliberate pacing over sprinting. Efficient transitions and consistent cycling of movements matter, but the descending rep scheme naturally rewards steady, manageable effort.

Power (4/10): Hand release push-ups involve a brief explosive press, and muscle-ups demand an explosive transition through the rings, but the high volume and sustained pace significantly reduce overall power expression.

Strength (3/10): Rope climbs and muscle-ups require meaningful relative bodyweight strength, but the bulk of the workout is high-rep bodyweight movement with no external loading, limiting maximal strength stimulus.

Flexibility (3/10): Standard range of motion is required for running, push-ups, pull-ups, and squats. Rope climbs and muscle-ups add modest shoulder and hip mobility demands beyond basic positions.

Attribute	Score	Explanation
Endurance	8/10	Nearly 1.2 miles of running combined with continuous high-rep bodyweight work under a 30-minute cap creates sustained cardiovascular demand, though not as prolonged as pure endurance events like Murph.
Stamina	9/10	120 hand release push-ups, 120 pull-ups, 120 squats, plus max rope climbs or muscle-ups represents extreme upper body and lower body muscular endurance demand across the entire session.
Strength	3/10	Rope climbs and muscle-ups require meaningful relative bodyweight strength, but the bulk of the workout is high-rep bodyweight movement with no external loading, limiting maximal strength stimulus.
Flexibility	3/10	Standard range of motion is required for running, push-ups, pull-ups, and squats. Rope climbs and muscle-ups add modest shoulder and hip mobility demands beyond basic positions.
Power	4/10	Hand release push-ups involve a brief explosive press, and muscle-ups demand an explosive transition through the rings, but the high volume and sustained pace significantly reduce overall power expression.
Speed	5/10	The 30-minute time cap encourages deliberate pacing over sprinting. Efficient transitions and consistent cycling of movements matter, but the descending rep scheme naturally rewards steady, manageable effort.

Attribute

Score

Explanation

Endurance

8/10

Nearly 1.2 miles of running combined with continuous high-rep bodyweight work under a 30-minute cap creates sustained cardiovascular demand, though not as prolonged as pure endurance events like Murph.

Stamina

9/10

120 hand release push-ups, 120 pull-ups, 120 squats, plus max rope climbs or muscle-ups represents extreme upper body and lower body muscular endurance demand across the entire session.

Strength

3/10

Rope climbs and muscle-ups require meaningful relative bodyweight strength, but the bulk of the workout is high-rep bodyweight movement with no external loading, limiting maximal strength stimulus.

Flexibility

3/10

Standard range of motion is required for running, push-ups, pull-ups, and squats. Rope climbs and muscle-ups add modest shoulder and hip mobility demands beyond basic positions.

Power

4/10

Hand release push-ups involve a brief explosive press, and muscle-ups demand an explosive transition through the rings, but the high volume and sustained pace significantly reduce overall power expression.

Speed

5/10

The 30-minute time cap encourages deliberate pacing over sprinting. Efficient transitions and consistent cycling of movements matter, but the descending rep scheme naturally rewards steady, manageable effort.

Difficulty:

Very Hard

Modality:

Your Scores:

Workout Description

Why This Workout Is Very Hard

Training Focus

Movements

Modality Profile

Training Profile

To The Lost

Training Profile

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