Workout Description

Why This Workout Is Very Hard

Heavy back squats for volume (55 total at 185/135 lb) combined with strict burpee pull-ups and 2,000 meters of running drive high systemic fatigue. The squat load forces strategic sets, while strict pulling slows cycle time and elevates heart rate. Expect a long grinder requiring strength endurance, aerobic capacity, and grit. Advanced athletes finish sub-20; many need 25–35 minutes.

Benchmark Times for Zembiec

• Elite: <16:30
• Advanced: 19:00-22:00
• Intermediate: 25:00-28:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Fifty-five heavy back squats and thirty-five strict burpee pull-ups require sustained muscular endurance in legs, trunk, and upper body across repeated rounds.
• Endurance (6/10): Two kilometers of running across five rounds keeps the heart rate elevated and demands steady aerobic output while transitioning to and from strength and gymnastics work.
• Strength (5/10): The 185/135 lb back squat is heavy for reps, challenging midline and leg strength, though not a max-effort lifting session.
• Power (4/10): Explosiveness helps out of the squat hole and on the jump to the bar, but the workout favors steady output over maximal power.
• Speed (4/10): Transitions matter, but strict burpee pull-ups and heavy squats limit fast cycling; pacing trumps sprinting.
• Flexibility (2/10): Standard squat depth and overhead reach to the pull-up bar require normal ranges of motion without advanced mobility demands.

Scaling Options

Scale to: 5RFT — 11 Back Squats 135/95 lb, 7 burpee + jumping pull-up, 400m run • 5RFT — 11 Back Squats 155/105 lb, 7 kipping burpee pull-ups, 300m run • 4RFT — 11 Back Squats 115/75 lb, 7 ring rows + burpees, 400m run

Scaling Explanation

These options reduce load, skill, or volume while preserving the triplet structure and the intended grind: steady runs, challenging squats, and deliberate pulling each round.

Intended Stimulus

A sustained grinder with honest pacing. Runs should be steady but not leisurely, feeding into controlled but assertive sets on back squats. Strict burpee pull-ups stay deliberate to manage heart rate and preserve pulling strength. Legs will flood by rounds 3–4; the goal is minimizing rest and maintaining consistent round times without redlining early.

Coach Insight

Pace the first two rounds like the middle of the workout. If you’re breathing hard leaving the bar, you went too hot. Prioritize the back squat: purposeful sets (unbroken if certain, or 6-5/7-4) and tight bracing. That’s the needle-mover. Common mistakes: sprinting the first run, sloppy depth or rushed rack unracks, and failing strict standards on burpee pull-ups. Stay clean and consistent.

Benchmark Notes

Times range from 50:00 (L1) for newer athletes managing heavy squats and strict pulling, down to 16:30 (L9) for elites holding fast runs and near-unbroken squats. Aim to finish around 28:00 at L5. If you can’t maintain pace across rounds, consider scaling load or pull-up difficulty.

Modality Profile

Running dominates time per round (~45%). Weightlifting from the back squat accounts for significant work (~30%), especially with heavy loading. Gymnastics from strict burpee pull-ups fills the remainder (~25%), adding upper-body pulling and full-body fatigue without overwhelming the overall time distribution.

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