Workout Description

Why This Workout Is Very Hard

This workout combines extreme volume (196 reps per round plus runs) with minimal built-in rest and significant movement interference. The burpees-to-pullups sequence creates upper body fatigue that compounds across rounds. The 1km runs bookending the workout prevent full recovery and tax the legs before/after 112 jumping lunges. For the average CrossFitter, this 45-60 minute grind will require breaking sets into smaller chunks and likely scaling pullups.

Benchmark Times for Andrew Harper

• Elite: <29:00
• Advanced: 31:00-33:00
• Intermediate: 36:00-39:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (10/10): 896 total reps plus runs creates extreme muscular endurance demands across multiple movement patterns. Upper body, core, and legs all face sustained challenges.
• Endurance (9/10): High-volume bodyweight movements combined with bookend runs create significant cardiovascular demand. The sheer volume and duration make this a major endurance test.
• Speed (7/10): High rep count per round requires efficient movement cycling. Quick transitions between movements essential for good time.
• Flexibility (4/10): Burpees, air squats, and lunges require decent mobility, but movements are within normal ROM. KB swings need basic hip hinge.
• Power (4/10): Double-unders and KB swings have power elements, but fatigue will limit explosive output. Most movements are grinding rather than explosive.
• Strength (3/10): Primarily bodyweight movements with moderate KB swings. While fatiguing, the load is not particularly heavy relative to max strength.

Movements

• Push-Up
• Kettlebell Swing
• Air Squat
• Burpee
• AbMat Sit-Up
• Jumping Lunge
• Run
• Pull-Up
• Double-Under

Scaling Options

Pull-ups: Ring rows or banded pull-ups (3-4 bands available). Burpees: Step-back variation or eliminate jump. KB swings: Reduce to 12/8kg or substitute DB swings. Double-unders: Single-unders (84 reps) or alternating step-ups. Push-ups: From knees or elevated surface. Reduce to 3 rounds or 20 reps per movement. For runs, substitute 500m row or 3-minute assault bike.

Scaling Explanation

Scale if unable to perform 10+ strict pull-ups, 15+ push-ups, or 50 unbroken double-unders. Target completion time is 35-50 minutes - scale volume if projected over 50 minutes. Maintaining consistent movement through all rounds is priority over Rx weights/movements. Form deterioration on push-ups, pull-ups, or KB swings indicates need for scaling. Athletes should finish feeling challenged but not destroyed - able to train again within 48 hours.

Intended Stimulus

Long-duration oxidative conditioning workout (35-50 minutes) with high volume bodyweight movements. Primary focus is aerobic capacity and muscular endurance. The 28-rep scheme and movement variety creates significant cumulative fatigue while testing mental fortitude. Running bookends add extra cardiovascular demand.

Coach Insight

Break sets early and consistently - aim for 2-3 sets per movement (15/13, 14/14, or 10/10/8). Preserve pulling capacity for pull-ups by breaking into sets of 7-10. Keep transitions under 10 seconds. Pace the first two rounds at 70-80% effort. Burpees and KB swings are major fatigue drivers - avoid redlining here. For double-unders, shoot for unbroken sets if possible to minimize transition time. During runs, maintain steady sustainable pace around 65-75% effort.

Benchmark Notes

This is a high-volume chipper with bookend runs. Breaking down components: 1. Cash-in/out 1000m runs (2x): 150-210s each fresh, add 20% fatigue for second = ~420s total 4 Rounds breakdown (per movement, accounting for fatigue): - 28 Burpees: 3.5s × 28 = 98s (×1.0, 1.1, 1.2, 1.3 for rounds) - 28 Pull-ups: 1.5s × 28 = 42s + breaks (sets of 7-10) - 28 KB Swings: 2s × 28 = 56s - 28 Sit-ups: 1.5s × 28 = 42s - 28 Air Squats: 1.5s × 28 = 42s - 28 Push-ups: 1.5s × 28 = 42s + breaks (sets of 10-15) - 28 Alt Lunges: 2s × 28 = 56s - 28 Double-unders: 0.5s × 28 = 14s + setup Base time per round: ~392s Round multipliers: 1.0, 1.1, 1.2, 1.3 Transitions: ~8s between movements Total workout structure similar to a double-length Angie with runs. Using Angie as anchor (L10: 900-1080s) and doubling + runs. Projected targets: L10 (Elite): 29-31 min (1740-1860s) L5 (Intermediate): 39-42 min (2340-2520s) L1 (Beginner): 60-65 min (3600-3900s) Female adjustments: Add ~10% to account for slightly slower pacing on bodyweight movements and runs.

Modality Profile

Of 9 total movements: 7 Gymnastics (Burpee, Pull-Up, AbMat Sit-Up, Air Squat, Push-Up, Jumping Lunge, Double-Under), 1 Monostructural (Run), and 1 Weightlifting (Kettlebell Swing). 7/9 ≈ 70% G, 1/9 ≈ 20% M (rounded up), 1/9 ≈ 10% W