Workout Description

Why This Workout Is Hard

This workout combines moderate-to-high volume across 5 rounds with multiple limiting factors. The 700m runs (3.5km total) demand significant aerobic capacity, while pull-ups and HSPUs create cumulative grip and shoulder fatigue. The 30/24 box jumps require explosive power when legs are already fatigued. Movement interference is substantial—running before pulling compromises grip endurance, and HSPUs after pull-ups compound shoulder fatigue. Most average athletes will need 25-35 minutes, experiencing continuous intensity with minimal recovery. Scaling will be necessary for many.

Benchmark Times for Your Problems Keep Following You

• Elite: <27:30
• Advanced: 32:30-38:30
• Intermediate: 46:00-55:00
• Beginner: >107:30

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Five 700m runs create substantial cardiovascular demand across the entire workout. The repeated running intervals test aerobic capacity and the ability to sustain effort despite accumulated fatigue from upper body work.
• Stamina (7/10): Pull-ups and handstand push-ups accumulate to 100 and 50 reps respectively across five rounds. This moderate-to-high volume tests muscular endurance, particularly in shoulders, chest, and back despite fatigue interference.
• Power (6/10): Box jumps are explosive movements requiring significant power output. However, they represent only five reps per round. The pull-ups and handstand push-ups are strength-endurance focused, not power-focused movements.
• Speed (5/10): For-time format demands consistent pacing and quick transitions between movements. The workout requires steady cycling through movements rather than all-out sprinting, balancing speed with sustainability across five rounds.
• Flexibility (4/10): Handstand push-ups require moderate shoulder and thoracic mobility. Pull-ups demand shoulder flexibility. Running and box jumps require basic ankle and hip mobility. Overall moderate mobility demands without extreme ranges.
• Strength (3/10): Primarily bodyweight movements with no external load. Box jumps add minimal strength demand. The workout emphasizes relative bodyweight strength endurance rather than maximal force production or heavy loading.

Movements

• Run
• Box Jump
• Handstand Push-Up
• Pull-Up

Benchmark Notes

The primary limiters are handstand push-ups (skill/strength bottleneck under fatigue) and pull-ups (grip endurance across 5 rounds), with 3500m total running adding significant aerobic tax. L5 (~60 min) breaks pull-ups into sets of 10-5, does HSPU in 2-3 sets, and runs at a moderate pace around 6:30-7:00/mile.

Modality Profile

4 movements total: Run (M), Pull-Up (G), Handstand Push-Up (G), Box Jump (G). 3 Gymnastics movements = 75%, 1 Monostructural movement = 25%, 0 Weightlifting movements = 0%.