Workout Description
5 Rounds for Time
800 meter Run
15 Dumbbell Thrusters (45/35 lb)
15 Pull-Ups
Why This Workout Is Hard
Five rounds combining significant running distance with dumbbell thrusters and pull-ups. Tests endurance and work capacity.
Benchmark Times for Frelen
- Elite: <40:38
- Advanced: 40:38-36:53
- Intermediate: 36:53-32:31
- Beginner: >32:31
Training Focus
This workout develops the following fitness attributes:
- Endurance (9/10): Five rounds, each with an 800m run, dumbbell thrusters, and pull-ups, creates a very significant cardiovascular endurance challenge. Total running is 4km.
- Stamina (7/10): Muscular stamina for 75 total dumbbell thrusters (45/35 lb) and 75 pull-ups, performed under fatigue from repeated 800m runs, tests shoulders, legs, and pulling muscles.
- Speed (6/10): Maintaining a strong running pace across all five 800m segments and cycling efficiently through the thrusters and pull-ups is key for a good time.
- Power (5/10): Dumbbell thrusters and kipping pull-ups have power components. Maintaining some power through 5 rounds is tested.
- Strength (4/10): Dumbbell thrusters at 45/35 lbs are a moderate load. Pull-ups test relative pulling strength endurance. The primary challenge is endurance, not maximal strength.
- Flexibility (3/10): Requires mobility for thrusters (front rack, squat) and shoulder mobility for pull-ups.
Modality Profile
A triplet combining one movement from each modality: Run (M), Thruster (W), and Pull-up (G). The stimulus is evenly distributed.
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