Workout Description

Why This Workout Is Very Hard

This workout combines multiple challenging elements: 15 Turkish Get-Ups demand significant stabilization and time under tension. The 225/155 deadlifts appear twice with minimal recovery between sections. High-volume renegade rows (94 total) create massive grip and core fatigue that compounds throughout. The fragmented structure prevents meaningful recovery while accumulating fatigue across similar movement patterns. The combination of heavy loading, high volume, and continuous grip/core demands creates a punishing workout requiring significant scaling for most athletes.

Benchmark Times for Martin Luther King, Jr.

• Elite: <11:00
• Advanced: 12:30-14:00
• Intermediate: 15:30-17:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume across all movement patterns with significant grip and posterior chain fatigue accumulation throughout multiple phases.
• Endurance (8/10): This lengthy, multi-phase workout with minimal rest challenges cardiovascular capacity throughout the complex movement sequence and high volume.
• Flexibility (7/10): Turkish get-ups require exceptional shoulder and hip mobility, while renegade rows demand thoracic spine and shoulder flexibility.
• Strength (6/10): Heavy deadlifts at 225/155 and loaded movements like Turkish get-ups and renegade rows demand significant strength capacity.
• Power (4/10): Kettlebell swings and wall balls provide moderate power demands, but most movements emphasize strength-endurance over explosive output.
• Speed (3/10): Complex movement transitions and fatigue accumulation limit cycling speed, emphasizing steady pacing over rapid movement transitions.

Movements

• Wall Ball
• Renegade Row
• Kettlebell Swing
• Deadlift
• Sumo Deadlift High-Pull
• Turkish Get-Up
• Pull-Up
• Double-Under

Scaling Options

Reduce KB weight to 35/25 lbs. Scale deadlift to 185/125 lbs. Substitute banded pull-ups or ring rows. Use 35/25 lb DBs for renegade rows. Reduce wall ball weight to 14/10 lbs. Sub single unders (2:1 ratio) for double unders. Consider reducing final section to 2 rounds instead of 3.

Scaling Explanation

Scale if you cannot perform 5+ strict pull-ups, deadlift bodyweight for multiple reps, or maintain Turkish Get Up form at prescribed weight. Priority is maintaining movement quality over 25+ minutes while preserving intended aerobic stimulus. Goal completion time is 20-35 minutes with consistent pacing.

Intended Stimulus

Long duration mixed modal challenge lasting 20-35 minutes. Primary focus on muscular endurance and aerobic capacity with strength components. Tests ability to maintain form and power output through varying movement patterns and loading schemes across multiple rounds.

Coach Insight

Pace conservatively on Turkish Get Ups - these will tax shoulders early. Break deadlifts into 10-9 or 7-6-6 to preserve posterior chain. On pull-ups, use small sets (5-7 reps) to avoid failure. Kettlebell swings should be unbroken - use hip drive, not arms. Break renegade rows early (10-15 reps max sets). Wall balls are the cardio crusher - maintain steady rhythm. Double unders in sets of 20-30. Final rounds will test grip and shoulder endurance - expect significant slowdown.

Benchmark Notes

This complex chipper workout requires careful analysis of each movement section with progressive fatigue: Section 1 - Turkish Get Ups (15 reps, alternating): At 3-4 seconds per rep fresh, with high stability demand = 60 seconds Section 2 - Round 1 (Deadlifts 19 + Pull-ups 29): Deadlifts at 2.5 sec/rep = 48 sec, Pull-ups at 1.5 sec/rep = 44 sec, plus transitions = 100 seconds total Section 3 - 2 Rounds (KB Swings 19 + Renegade Rows 55 each round): KB Swings 2 sec/rep = 38 sec, Renegade Rows 3 sec/rep = 165 sec per round. With fatigue multiplier 1.1x for round 2 and grip fatigue from previous work = 240 seconds per round x 2 = 480 seconds Section 4 - Round 1 (Deadlifts 19 + Wall Balls 63): Deadlifts now fatigued 3 sec/rep = 57 sec, Wall Balls 2.5 sec/rep = 158 sec, significant posterior chain fatigue = 230 seconds Section 5 - 2 Rounds (KB Swings 19 + Double Unders 86): KB Swings 2.5 sec/rep (grip fatigue) = 48 sec, Double Unders 0.6 sec/rep = 52 sec per round, fatigue multiplier 1.2x = 125 seconds per round x 2 = 250 seconds Section 6 - 3 Rounds (SDHP 35 + Renegade Rows 39): SDHP 2.5 sec/rep = 88 sec, Renegade Rows 3.5 sec/rep (severe grip fatigue) = 137 sec per round. Progressive fatigue: Round 1: 1.3x, Round 2: 1.5x, Round 3: 1.8x = 300 + 340 + 405 = 1045 seconds Transitions between sections: 6 transitions at 15 seconds each = 90 seconds Total for elite athlete: 60 + 100 + 480 + 230 + 250 + 1045 + 90 = 2255 seconds, scaled to 660 for L9 Progressive degradation for recreational athletes due to grip failure, set breaking on high-rep movements, and compound fatigue effects. L1 represents heavily scaled version with lighter weights and significant rest periods.

Modality Profile

8 total movements: 2 Gymnastics (Pull-Up, Double-Under), 1 Monostructural (none - Double-Under is bodyweight coordination), 5 Weightlifting (Turkish Get-Up, Deadlift, Kettlebell Swing, Renegade Row, Wall Ball, Sumo Deadlift High-Pull). Rounded: G=25%, M=13%, W=62%