Workout Description

Why This Workout Is Very Hard

This partner workout features extremely high volume (980 total reps), significant skill requirements (chest-to-bar pull-ups, toes-to-bar), and heavy barbell cycling (jerks, cleans) that occurs deep into fatigue. While the partner format allows some rest, the sheer volume and strategic challenge of movement interference (grip-intensive movements scattered throughout) makes this a grueling test even when shared. Most average CrossFitters will need 45+ minutes and require scaling.

Benchmark Times for Hangul Day

• 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): Extremely high rep scheme (70 reps each) across 14 movements tests muscular endurance in every major movement pattern and body part.
• Endurance (9/10): High volume partner workout with 980 total reps across varied movements creates significant cardiovascular demand. Extended duration challenges aerobic capacity and mental fortitude.
• Speed (8/10): Partner format and high volume demand quick transitions and efficient movement cycling to maintain workout intensity and manage fatigue.
• Flexibility (7/10): Significant mobility demands in toes-to-bar, knees-to-elbows, overhead positions, and Olympic lifting movements require good range of motion.
• Power (6/10): Multiple explosive movements (jerks, cleans, wall balls, KB swings) but high volume necessitates pacing rather than maximal power output.
• Strength (4/10): Moderate loads in thrusters, jerks, and cleans combined with high volume. Weight selection allows sustained effort rather than maximal strength.

Movements

• Burpee
• Chest-to-Bar Pull-Up
• Goblet Squat
• Hang Power Clean
• Jerk
• Kettlebell Swing
• Knees-to-Elbow
• Medicine Ball Clean
• Push-Up
• Row
• Sit-Up
• Thruster
• Toes-to-Bar
• Wall Ball

Scaling Options

Weights: Reduce barbell to 75/55lb, dumbbells to 15/10kg, wall balls to 20/10lb. Movements: KTE to hanging knee raises, CTB to regular pull-ups or ring rows, T2B to knee raises, thrusters to front squats + press. Volume: Option to reduce to 50 reps per movement or 35 reps each partner. Row can scale to 50/35 calories. Consider breaking workout into 2 rounds of 35 reps each for better pacing.

Scaling Explanation

Scale if unable to perform 5+ unbroken CTB pull-ups, struggle with overhead barbell control, or can't maintain sub-2:00/500m row pace when fresh. Priority is maintaining steady movement with good form - better to scale and keep working than hit long rest periods. Target completion time 35-45 minutes. Athletes should be able to speak in short sentences throughout (aerobic zone). Scale to preserve intended long-duration stimulus rather than turning into multiple rest breaks.

Intended Stimulus

Long-duration oxidative workout (35-45 minutes) designed for partners to share work. Tests muscular endurance and aerobic capacity across multiple movement patterns. Primary challenge is maintaining consistent output while managing fatigue across high-volume gymnastics, weightlifting, and monostructural movements.

Coach Insight

Split work strategically between partners - one person works while other rests. Aim for 2-3 minute work intervals. Break movements into sets of 10-15 reps early to avoid burnout. Critical transitions: rest 15-20 seconds between movements. For barbell/dumbbell movements, maintain good positions over rushing reps. On gymnastics (KTE, T2B, CTB), preserve grip by alternating arms and breaking before failure. Row at sustainable pace (1000-1200 cal/hr). Scale intensity to maintain consistent work rate throughout.

Benchmark Notes

This is a massive partner chipper with 980 total reps. Key analysis: 1. Base movement times (per rep): - Goblet Squats: 2s - KTE: 2s - DB Thrusters: 2.5s - Row: ~1s per cal - MB Cleans: 2s - Burpees: 3.5s - Sit-Ups: 1.5s - Wall Balls: 2.5s - Jerks: 3s - CTB Pull-Ups: 2.5s - KB Swings: 2s - TTB: 2.5s - Push-Ups: 1.5s - Hang Power Cleans: 3s 2. Partner format allows work-sharing and rest periods, reducing fatigue multiplier compared to individual effort. 3. Most similar to Angie (400 total reps) but with more than double the volume and higher skill movements. Using Angie as base anchor (L10: 15-18 min, L5: 22-25 min, L1: 33-40 min) and scaling up: 4. Multipliers applied: - 2.45x volume multiplier (980/400 reps) - 0.8x partner benefit (rest periods) - 1.2x complexity factor (higher skill movements) 5. Final targets: Men: - L10: 29-32 min - L5: 39-42 min - L1: 58-62 min Women: - L10: 32-35 min - L5: 43-46 min - L1: 63-67 min The partner format makes this more achievable than pure individual effort would suggest, but the sheer volume and movement complexity still makes this a very challenging workout.

Modality Profile

Of 14 movements: 7 Gymnastics (Burpee, C2B Pull-Up, KTE, Push-Up, Sit-Up, T2B), 1 Monostructural (Row), and 6 Weightlifting (Goblet Squat, Hang Power Clean, Jerk, KB Swing, Med Ball Clean, Thruster, Wall Ball). Rounded to nearest 10%.