Workout Description
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
Why This Workout Is Very Hard
This workout combines high volume (341 total reps), moderate loads, and skill elements (T2B, DUs) with no built-in rest periods. The movement sequencing creates significant fatigue - upper body pushing/pulling cycles repeatedly, and the barbell movements later in the workout become much harder under accumulated fatigue. The 31-rep sets are particularly challenging mentally and physically. Average time domain of 35-45 minutes makes this a severe test of both strength endurance and mental fortitude.
Benchmark Times for 12/31
- Elite: <16:00
- Advanced: 18:00-20:00
- Intermediate: 22:00-24:00
- Beginner: >40:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): 341 total reps plus row tests muscular endurance extensively. Upper body, core, and legs are all challenged with high-volume work.
- Endurance (8/10): High volume of mixed movements with a row finisher creates significant cardiovascular demand. The 31-rep scheme across many movements requires sustained aerobic capacity.
- Flexibility (7/10): Significant mobility demands for snatch, toes-to-bar, and overhead movements. Full range of motion required throughout high rep counts.
- Speed (7/10): Quick transitions and efficient movement cycling are crucial. Double-unders and bodyweight movements require fast turnover.
- Power (6/10): Multiple explosive movements including box jumps, snatches, and push press. However, fatigue will impact power output over time.
- Strength (4/10): Moderate loads (75/55 lb) for push press, snatch, back squat, and thrusters. Weight is challenging but submaximal for sustained work.
Movements
- Push Press
- Pull-Up
- Snatch
- Sit-Up
- Toes-to-Bar
- Push-Up
- Box Jump
- Back Squat
- Double-Under
- Thruster
- Lunge
- Burpee
- Row
Scaling Options
Barbell movements: Scale to 55/35 lbs or PVC for newer athletes. Pull-ups: Ring rows or banded. T2B: Knee raises or V-ups. Push-ups: Elevated or from knees. Box jumps: Step-ups or lower height (20/16). Double-unders: Singles (93 reps). Consider reducing reps to 21 per movement for significantly deconditioned athletes. Row can scale to 250m.
Scaling Explanation
Scale if unable to perform 10+ unbroken reps of any movement when fresh, or if barbell movements aren't technically sound at prescribed weight. Priority is maintaining consistent movement through all sets - intensity should allow completion within 40 minutes. Form should not break down significantly. Athletes should be able to speak in short phrases throughout (not completely breathless). Scale to maintain intended stimulus of steady work with minimal rest periods.
Intended Stimulus
Long-duration glycolytic/oxidative workout (25-40 minutes) designed to test mental fortitude and muscular endurance. The high volume and varied movements create significant metabolic stress while requiring sustained power output. The 31-rep scheme and finishing row add psychological challenge.
Coach Insight
Break up sets early - aim for 3-4 sets per movement (11-10-10 or 8-8-8-7). Quick transitions are crucial but don't rush between movements. For barbell cycles, minimize adjustments and keep a consistent setup. Group similar movements: Push Press/Snatch/Back Squat/Thruster can flow together. Watch form degradation on Pull-ups and T2B - break before failure. The row should be a steady push, not an all-out sprint.
Benchmark Notes
This is a high-volume chipper with 372 total reps plus a row. Analysis based on Angie (400 reps) as primary anchor, with adjustments:
1. Movement Breakdown (male times):
- Push Press (31): 2.5s/rep = 78s
- Pull-Ups (31): 2s/rep + breaks = 85s
- Snatches (31): 3s/rep = 93s
- Sit-Ups (31): 1.5s/rep = 47s
- T2B (31): 2.5s/rep + breaks = 100s
- Push-Ups (31): 1.5s/rep = 47s
- Box Jumps (31): 2s/rep = 62s
- Back Squats (31): 2.5s/rep = 78s
- Double-Unders (31): 0.5s/rep = 16s
- Thrusters (31): 3s/rep + fatigue = 120s
- Lunges (31): 2s/rep = 62s
- Burpees (31): 4s/rep = 124s
- Row (365m): ~75s
Base time: 987s
Factors:
1. Transitions between movements: ~12 transitions × 10s = 120s
2. Fatigue multiplier on back half: 1.2x
3. Movement interference patterns (pull/push/squat combos): +15%
Angie anchor points (400 reps):
L10: 900-1080s (M) / 960-1140s (F)
L5: 1320-1500s
L1: 1980-2400s
This workout has slightly fewer reps (372) but more complex movements and transitions. Targeting L10 around 960s (16:00) for males, 1140s (19:00) for females.
Recap:
Male - L10: 16:00 (960s) | L5: 24:00 (1440s) | L1: 40:00 (2400s)
Female - L10: 19:00 (1140s) | L5: 27:00 (1620s) | L1: 45:00 (2700s)
Modality Profile
Of 13 movements: 8 Gymnastics (Pull-Up, Sit-Up, Toes-to-Bar, Push-Up, Box Jump, Lunge, Burpee, Double-Under), 1 Monostructural (Row), and 4 Weightlifting (Push Press, Snatch, Back Squat, Thruster). Raw percentages 62/8/30 rounded to 60/10/30 for clean numbers.
