Workout Description

Why This Workout Is Extremely Hard

Bull combines very high volume jump rope and pulling with heavy overhead squats and two miles of running across two long rounds. The sustained shoulder and grip demand, plus long time domain, push athletes deep into fatigue. Mobility for overhead squats and skill for huge double-under sets compound the difficulty, making completion under the cap challenging for many.

Benchmark Times for Bull

• Elite: <40:00
• Advanced: 45:00-47:30
• Intermediate: 50:00-55:00
• Beginner: >75:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-volume overhead squats and pull-ups require sustained muscular endurance in shoulders, legs, and grip across two long rounds.
• Endurance (8/10): Two miles of running plus long double-under sets demand a strong aerobic engine to keep moving for nearly an hour without redlining early.
• Flexibility (7/10): Solid thoracic, shoulder, and ankle mobility are essential for stable, deep overhead squats under fatigue and to reduce compensations.
• Strength (4/10): The overhead squat at 135/95 lb is challenging but submaximal; strength matters for stability and safe positions more than peak lifting ability.
• Power (3/10): There is little requirement for explosive output; the emphasis is controlled, repeatable movement and steady pacing over long duration.
• Speed (3/10): Transitions and cycle rates are moderate by necessity; sprinting early will cause blow-ups in grip and shoulders later in the workout.

Movements

• Overhead Squat
• Run
• Pull-Up
• Double-Under

Scaling Options

Scale to: 2 rounds of 150 DU (or 300 SU) • 50 OHS (95/65 lb) • 35 Pull-Up (or Ring Row) • 800 m Run • 2 rounds of 200 DU • 35 OHS (115/75 lb) • 35 Pull-Up • 1 mile Run • 2 rounds of 100 DU • 50 OHS (75/55 lb) • 30 Pull-Up • 800 m Run

Scaling Explanation

Adjusting rope skill, barbell load/reps, pull-up difficulty, and run distance preserves the long, shoulder-taxing grind while keeping movement quality and continuous pacing achievable.

Intended Stimulus

This should feel like a sustained grind with controlled breathing and unbroken focus. Keep a steady, non-panic cadence on double-unders, chip overhead squats in manageable sets, and protect your grip for pull-ups before settling into a consistent run. The pace is tough but sustainable, avoiding any all-out sprints until the final run push.

Coach Insight

Pace each station with a plan: DUs in calm sets, OHS in small sets with short rests, and pull-ups in strict break plans from the start. Run steady. One tip: Protect your shoulders—prioritize perfect OHS positions and keep pull-up sets short to prevent blow-ups. Avoid opening round heroics. Big early sets lead to failed reps, cramping, and a death-march second round.

Benchmark Notes

Use finish time to gauge capacity. L1-L3 may hit or exceed the cap; L4-L6 aim to finish near 50–60 minutes; L7-L9 should close in 40–47 minutes. If you’re well beyond your level target, scale reps or load to maintain the intended grind without stalling.

Modality Profile

Most time is spent on monostructural work: two miles of running and 400 double-unders. Weightlifting is significant due to 100 heavy overhead squats. Gymnastics contributes through 100 pull-ups, which also drive grip fatigue. Expect a cardio-dominant grind with meaningful barbell and gymnastics interruptions.

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