Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (bar muscle-ups, handstand push-ups) with significant volume across 2.7 miles of running. The bar muscle-ups in round 1 will severely tax grip and shoulders before the HSPU, creating immediate skill-under-fatigue scenarios. The continuous format with no programmed rest between rounds means cumulative fatigue builds throughout all three sections. Most athletes will need to scale the gymnastics movements significantly.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 19:00-20:30
• Intermediate: 22:00-23:30
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume upper body work with bar muscle ups, handstand push ups, thrusters, pull ups, and push ups will exhaust muscular endurance.
• Endurance (8/10): Nine 400m runs totaling 3600m of running creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (6/10): Bar muscle ups demand shoulder mobility, handstand push ups require overhead flexibility, and thrusters need full range squat mobility.
• Speed (5/10): Three distinct phases allow for pacing strategy, but transitions between running and gymnastics movements require efficient cycling.
• Strength (4/10): Bar muscle ups and handstand push ups require significant relative strength, while 95/65lb thrusters provide moderate loading.
• Power (3/10): Bar muscle ups have explosive hip drive component, thrusters require some power from bottom position, but overall moderate power demand.

Movements

• Thruster
• Push-Up
• Run
• Bar Muscle-Up
• Handstand Push-Up
• Pull-Up

Benchmark Notes

This workout consists of three distinct sections with 400m runs as the common thread. I'll analyze each section separately then combine. Section 1 (3 rounds: 400m run, 9 bar muscle-ups, 9 handstand push-ups): - 400m run: 75-120 sec fresh, degrades to 85-130 sec by round 3 - 9 bar muscle-ups: 3-5 sec per rep fresh = 27-45 sec, degrades significantly due to fatigue and failed attempts, estimate 35-60 sec by round 3 - 9 handstand push-ups: In complex workouts with 3+ movements, these take 8-12 sec per rep = 72-108 sec, with shoulder fatigue from muscle-ups adding 20% = 86-130 sec - Transitions: 5-15 sec between movements - Section 1 total: 600-900 sec (10-15 min) Section 2 (3 rounds: 400m run, 15 thrusters 95/65): - 400m run: Now fatigued from section 1, 90-140 sec per round - 15 thrusters at 95/65: 2-3 sec per rep fresh = 30-45 sec, but after the previous work and with leg fatigue from running, expect 40-65 sec with set breaks - Section 2 total: 390-615 sec (6.5-10 min) Section 3 (3 rounds: 400m run, 21 pull-ups, 21 push-ups): - 400m run: Heavily fatigued, 100-150 sec per round - 21 pull-ups: 1-2 sec per rep but with significant fatigue and grip issues from earlier work, expect 35-60 sec with breaks - 21 push-ups: 1-1.5 sec per rep but shoulders are destroyed from handstand push-ups and thrusters, expect 35-55 sec with breaks - Section 3 total: 510-795 sec (8.5-13 min) Total workout time: 1500-2310 sec (25-38.5 min) This workout is most similar to a combination of Helen (for the run + pull-up component) and other benchmark patterns. Helen's anchor shows L10 at 450-510 sec for 3 rounds, but this workout has triple the volume plus much more demanding movements. The closest comparison would be scaling Helen by approximately 2.5x for volume and adding complexity multipliers. Using Helen as a base anchor and scaling for the increased volume and complexity: - Helen L10: 450-510 sec → This workout L10: ~1080-1200 sec - Helen L5: 630-690 sec → This workout L5: ~1350-1450 sec - Helen L1: 900-1080 sec → This workout L1: ~2000-2200 sec Final targets: L10: 1080 sec (18:00), L5: 1410 sec (23:30), L1: 2100 sec (35:00)

Modality Profile

6 movements total: 3 Gymnastics (Bar Muscle-Up, Handstand Push-Up, Pull-Up, Push-Up), 1 Monostructural (Run), 2 Weightlifting (Thruster). Rounded to clean percentages: 50% G, 17% M, 33% W.