Workout Description

Why This Workout Is Very Hard

This workout combines high-skill movements (bar muscle-ups, HSPU) with significant volume across 30 total rounds and 2.1km of running. The bar muscle-ups will be a major limiting factor for most athletes, requiring scaling. The continuous nature with minimal rest between elements creates severe fatigue accumulation. The second portion becomes exponentially harder after the initial skill/strength demands, making this accessible only to experienced athletes.

Benchmark Times for WOD

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Three 700m runs plus high-volume bodyweight work creates massive cardiovascular demand over extended duration, testing aerobic capacity throughout.
• Stamina (8/10): High rep counts across multiple movement patterns with minimal rest will severely tax upper body pulling, pushing, and leg muscular endurance.
• Flexibility (6/10): Bar muscle ups demand shoulder and thoracic mobility, HSPUs require overhead flexibility, creating moderate to high mobility requirements throughout.
• Speed (5/10): Pacing across three distinct sections with different movement demands requires strategic speed management and efficient transitions between exercises.
• Strength (4/10): Bar muscle ups require significant relative strength, while goblet squats add moderate load, but overall emphasis is on strength endurance.
• Power (3/10): Bar muscle ups have explosive components, but the high volume format shifts focus toward sustained output rather than peak power.

Movements

• Push-Up
• Air Squat
• Goblet Squat
• Run
• Bar Muscle-Up
• Handstand Push-Up
• Pull-Up

Benchmark Notes

This is a complex three-part workout with significant volume and skill requirements. Breaking it down section by section: Section 1 - 700m Run + 10 rounds (3 Bar MU, 5 HSPU, 7 Goblet Squats 50/35): - 700m run: 2:30-4:00 depending on level - Bar muscle-ups are highly technical: 3-5 sec per rep when fresh, but 6-8 sec with fatigue. 30 total reps across 10 rounds. - HSPU in complex workouts: 8-12 sec per rep due to setup/kip. 50 total reps. - Goblet squats: 2-3 sec per rep. 70 total reps. - Round fatigue multipliers apply heavily here - later rounds will see 1.5-2x slower times - Estimated section time: L10: 8-10 min, L5: 14-16 min, L1: 22-26 min Section 2 - 700m Run + 10 rounds (5 Pull-ups, 10 Push-ups, 15 Air Squats): - Another 700m run while already fatigued - This is essentially a scaled Cindy (5-10-15) for 10 rounds - Pull-ups: 1-2 sec per rep fresh, but 2-3 sec with accumulated fatigue. 50 total. - Push-ups: 1-1.5 sec per rep, 100 total - Air squats: 1-1.5 sec per rep, 150 total - Estimated section time: L10: 6-8 min, L5: 10-12 min, L1: 16-20 min Section 3 - Final 700m Run: - Heavily fatigued state, expect 20-30% slower than fresh times - L10: 3:00-3:30, L5: 4:30-5:00, L1: 6:30-7:30 Total workout comparison: This has similarities to longer benchmark workouts like Murph (which anchors at L10: 30-34 min, L5: 43-55 min, L1: 65-80 min), but this workout has more technical movements (bar muscle-ups, HSPU) and less pure volume. The three 700m runs (2100m total) plus high-skill gymnastics creates a unique challenge. Adjusting from Murph anchor but accounting for shorter distance and higher skill requirements: L10: 26-28 min, L5: 36-40 min, L1: 58-62 min. Final targets - L10: 26 min, L5: 36 min, L1: 60 min

Modality Profile

7 movements total: 5 gymnastics (Bar Muscle-Up, Handstand Push-Up, Pull-Up, Push-Up, Air Squat), 1 monostructural (Run), 1 weightlifting (Goblet Squat). Gymnastics dominates at 71%, with M and W each at 14%.