Workout Description

Why This Workout Is Very Hard

An ultra-endurance chipper involving high-volume bodyweight movements (some weighted), biking, running, and double-unders. Tests stamina and mental fortitude over a long duration.

Benchmark Times for Broken Arrow

• Elite: <153:46
• Advanced: 153:46-151:16
• Intermediate: 151:16-135:01
• Beginner: >135:01

Training Focus

This workout develops the following fitness attributes:

• Endurance (10/10): An ultra-endurance chipper: 150 Squats, 100 Push-Ups, 50 Strict Pull-Ups (first 300 reps vested 20/14lb), then 10-mile Bike, 3-mile Run, 1000 DUs, then repeat the initial 300 bodyweight reps (unvested). Tests extreme stamina and mental fortitude over a very long duration across multiple modalities.
• Stamina (10/10): Massive volume: 300 Air Squats, 200 Push-Ups, 100 Strict Pull-Ups (some vested), plus 10-mile bike, 3-mile run, 1000 DUs. This will exhaust muscular endurance in every conceivable way, testing resilience to extreme fatigue.
• Strength (5/10): Strict Pull-Ups require good relative pulling strength. The initial vested portion (Squats, Push-Ups, Pull-Ups) adds a significant strength-under-load component. The rest is primarily endurance.
• Flexibility (2/10): Requires basic mobility for all movements. The vest might slightly restrict torso movement during the initial phase.
• Power (2/10): Double-unders have a plyometric component. However, the extreme volume and duration shift focus entirely to sustained endurance rather than peak power output.
• Speed (2/10): Pacing is paramount for this ultra-marathon style WOD. Consistent, sustainable movement speed and efficient transitions are far more important than maximal speed on any single element due to the extreme length and volume.

Modality Profile

An ultra-endurance event. The work is split between a large block of gymnastics movements (Squats, Push-ups, Pull-ups) and a large block of monostructural work (Bike, Run, DUs). This results in an even 50/50 split between G and M.

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