Workout Description

Why This Workout Is Very Hard

This workout combines substantial volume (65 reps per movement), heavy loads (135/95 for barbell movements), and skill elements (chest-to-bar pull-ups) while wearing a weight vest throughout. The partner format provides some relief, but the continuous nature and movement sequencing (e.g., front squats into KB swings targeting legs, press into pull-ups challenging upper body) creates significant fatigue accumulation. The 400m runs prevent full recovery between sections.

Benchmark Times for EOD 133

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high volume (65 reps) across multiple movements with added vest weight tests muscular endurance in nearly every major muscle group.
• Endurance (8/10): High-volume work with weighted vest, multiple 400m runs, and sustained output across varied movements creates significant cardiovascular demand over an extended duration.
• Flexibility (7/10): Front rack position, chest-to-bar pull-ups, and full-depth squats require above-average mobility, especially under fatigue.
• Strength (6/10): Moderate to heavy loads in front squats and cleans, plus weighted vest, create significant strength demands throughout the workout.
• Power (5/10): Mix of explosive movements (box jumps, KB swings) and grinding strength work creates moderate power demands throughout.
• Speed (4/10): Partner format allows some rest, but efficient transitions and steady pacing are crucial for success.

Movements

• Kettlebell Press
• Push-Up
• Front Squat
• Kettlebell Swing
• Chest-to-Bar Pull-Up
• Burpee
• Run
• Box Jump
• Hang Power Clean
• Row

Scaling Options

Weight Vest: Remove completely or reduce to 10/6 lb. Barbell: Scale to 95/65 lb for squats/cleans, 95/65 lb for rows. Kettlebell: Reduce to 53/35 lb swings, 35/26 lb presses. Movements: Sub ring rows for CTB pull-ups (same reps), step-ups for box jumps, hand-release push-ups for standard. Volume: Option to reduce to 50 reps per movement and 12 burpees per round. Can split runs into 200m segments.

Scaling Explanation

Scale if unable to maintain proper form on Olympic lifts for sets of 10+, cannot perform 5+ strict pull-ups, or if weight vest significantly impacts movement quality. Priority is maintaining consistent work rate while preserving position under load. Target completion time of 35-45 minutes - scale further if projected beyond 45 minutes. Athletes should be able to complete all barbell movements in 3-4 sets maximum. Form deterioration or excessive rest periods indicate need for scaling.

Intended Stimulus

Long-duration glycolytic/oxidative workout (35-45 minutes) with weighted vest. Tests strength endurance, partner coordination, and mental resilience under sustained load. Volume and weight vest create significant metabolic demand while maintaining moderate intensity throughout. Primary challenge is maintaining work capacity with added body weight.

Coach Insight

Split work evenly between partners - one works while other rests. Aim for 2-3 sets per movement (25-30 reps) before switching. Front squats and cleans require strict attention to form - drop weight if back rounds. For KB movements, switch arms at 15-20 reps to prevent fatigue. On burpees, establish efficient partner rhythm and minimize transition time. Use runs for active recovery but maintain steady pace. Break pull-ups into manageable sets early (5-10 reps) to avoid grip failure. Row with controlled eccentric to protect lower back under fatigue.

Benchmark Notes

This is a long partner chipper with weight vests. Breaking down components: 1. Front Squats (65 reps): 2-3s/rep + fatigue = ~200s 2. KB Swings (65): 1.5-2s/rep = ~130s 3. Partner Burpees (16): 4-5s/rep = ~70s 4. Run (400m): 90-120s with vest 5. Hang Cleans (65): 2.5-3.5s/rep = ~200s 6. KB Press (65): 2-3s/rep = ~160s 7. More Burpees + Run = ~190s 8. CTB Pull-ups (65): Heavy fatigue, 2-3s/rep = ~180s 9. Box Jumps (65): 2s/rep = ~140s 10. Final sections: ~400s Base time ~1670s for elite. Using DT (5 rounds barbell complex) as primary anchor but scaling up 3.5x for volume and vest. DT L10 is 360-420s, so this should be ~1260-1470s before vest addition. Vest adds ~15% time across all movements. Partner format allows some recovery but transitions add time. Final targets: Male L10: 22:00 (1320s) Male L5: 30:00 (1800s) Male L1: 45:00 (2700s) Female L10: 26:00 (1560s) Female L5: 34:00 (2040s) Female L1: 50:00 (3000s) Females typically 15-20% slower due to strength-endurance demands of vest work and high-volume gymnastics.

Modality Profile

Out of 10 movements: GYMNASTICS (4): Burpee, Chest-to-Bar Pull-Up, Box Jump, Push-Up; MONOSTRUCTURAL (2): Run, Row; WEIGHTLIFTING (4): Front Squat, Kettlebell Swing, Hang Power Clean, Kettlebell Press. This creates a 4/2/4 split, rounded to 40/20/40 percentages.