Workout Description
Metabolic Conditioning Prep:Pull-up/Burpee PrepAs a group, perform:10 Kipping Swings + 30-sec. Hang Hold on Bar
Rest 30 sec.5 Strict Pull-ups + 30-sec. Hold with chin over Bar (scale to difficult Ring Row + Hold top position of a Ring Row)
Rest 30 sec.5 Burpee Pull-ups (scale to Jumping Pull-ups)* Sub KB Swings for those doing the alternative version of the workout.Rest 30 sec.2 roundsAnd More Prep
5 Pull-ups unbroken
Rest 30 sec.10 Pull-ups unbroken
Rest 1 min.15 Pull-ups unbroken
Rest 30 sec.* Scale to Pull-ups (not unbroken), or reps to 3/6/9 or fewer. Further scale to Bands or Ring Rows.
Metabolic Conditioning:
3 Rounds for time-20 Burpees
400-m Run20 Pull-upsS
core: timeWarm Down: Relaxed Thoracic Stretch (don’t worry so much about keeping hips high)
Why This Workout Is Hard
The prep work is extensive and fatiguing—60+ pull-ups total with minimal rest creates significant grip and shoulder fatigue before the main workout. The 3-round metcon (20 burpees, 400m run, 20 pull-ups) combines high-volume pull-ups with burpees that demand grip strength, then demands fresh legs for running. Pull-ups appear throughout, creating cumulative grip fatigue. Most average athletes will need to scale pull-up volume or break sets, and the 400m run after burpees compounds lower-body fatigue. Total time ~25-35 minutes of sustained intensity.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of pull-ups (50+ total) and burpees across three rounds demands significant muscular endurance. The prep work further fatigues pulling muscles before the main conditioning stimulus.
- Endurance (7/10): The 400-m runs in three rounds combined with pull-ups and burpees create sustained cardiovascular demand. However, the workout is relatively short, preventing extreme aerobic stress typical of longer conditioning pieces.
- Speed (6/10): The for-time format incentivizes quick movement cycling and minimal rest between movements. Transitions between burpees, runs, and pull-ups require efficient pacing to minimize time.
- Flexibility (4/10): Pull-ups require shoulder mobility and thoracic extension. Burpees demand hip and shoulder range of motion. The warm-down thoracic stretch addresses mobility but demands are moderate overall.
- Power (4/10): Burpees contain explosive components, and kipping pull-ups require some power generation. However, the for-time format and fatigue accumulation reduce explosive intent as the workout progresses.
- Strength (3/10): Primarily bodyweight movements with no external load. Pull-ups and burpees test relative strength endurance rather than maximal force production. Strength is secondary to conditioning demands.
Movements
- Ring Row
- Kettlebell Swing
- General Mobility
- Burpee
- Dead Hang
- Run
- Burpee Pull-Up
- Strict Pull-Up
- Pull-Up
Modality Profile
Workout contains 4 unique movements: Pull-ups (G), Burpees (G), Burpee Pull-ups (G), and 400-m Run (M). Pull-ups and burpee variations dominate the workout across all sections (prep and metabolic conditioning), accounting for 75% of movement types. The 400-m run appears once in the main workout, representing 25% of unique movements. Rounded to nearest 10%: Gymnastics 67%, Monostructural 17%, Weightlifting 0%.
