Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy loads with high-skill gymnastics and cardio in a challenging sequence. The pull-ups immediately into push press creates significant upper body fatigue, while the deadlifts maintain that stress. The 400m run prevents full recovery between rounds. For the average CrossFitter, this 12-15 minute workout will require breaking up the pull-ups and possibly the push press, especially in later rounds.

Benchmark Times for Marks

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume pull-ups tax upper body endurance while compound movements and runs challenge total body stamina across multiple rounds.
• Endurance (7/10): Three rounds with 400m runs creates significant cardiovascular demand. The combination of gymnastics, lifting, and running requires sustained aerobic capacity throughout.
• Strength (6/10): Moderately heavy deadlifts and push presses require significant strength, though not maximal. Pull-ups test relative strength capacity.
• Speed (6/10): Quick transitions and efficient movement cycling help optimize time. Running pace between strength elements affects overall performance.
• Power (5/10): Push press demands explosive drive, while deadlifts and pull-ups can be performed explosively for efficiency, though not required.
• Flexibility (4/10): Overhead position for push press and hip/ankle mobility for deadlifts require moderate flexibility, but movements are within normal ranges.

Movements

• Push Press
• Deadlift
• Run
• Pull-Up

Scaling Options

Pull-ups: Ring rows (horizontal body) or banded pull-ups (1-2 bands) Push Press: Reduce to 40/25kg or strict press at lighter load Deadlifts: Scale to 70/40kg or 60-70% of 1RM Run: Reduce to 200m or substitute 500m row Volume option: Reduce to 15-12-9 rep scheme or 2 rounds Time cap: 20 minutes

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, if push press weight cannot be done for 8+ unbroken reps when fresh, or if deadlift weight is above 75% 1RM. Priority is maintaining consistent movement through all rounds - athletes should not hit muscle failure on any movement. Target time domain is 12-18 minutes; scale load/volume if estimated time exceeds 20 minutes. Form deterioration on deadlifts or excessive kipping on pull-ups indicates need for scaling.

Intended Stimulus

Moderate-length glycolytic workout targeting the 12-18 minute time domain. Primary focus is on upper body pushing/pulling capacity combined with posterior chain strength. The 400m runs create an oxidative buffer between intense strength/skill work. This workout tests both local muscular endurance and systemic conditioning.

Coach Insight

Break up pull-ups early into sets of 7-8 to avoid grip fatigue. Push press should be done in sets of 5-6, focusing on aggressive drive from the legs. Deadlifts can be done in 2-3 quick sets with minimal rest. Run at 70-80% effort to recover breathing while maintaining pace. Key failure point is typically pull-ups in round 2-3, so manage grip fatigue from the start. Consider alternating grip styles (pronated/supinated) on pull-ups between rounds.

Benchmark Notes

This workout closely resembles Helen (3 rounds of running + gymnastics/weightlifting), but with heavier loads and more technical movements. Breaking it down: Pull-Ups (21 reps): - Fresh: 1.5s/rep × 21 = 32s - Sets likely 8-7-6 for elite, more breaks for others Push Press (15 reps at 60/40kg): - ~2.5s/rep × 15 = 38s - Heavier than typical benchmark loads (+15% time) Deadlifts (9 reps at 100/60kg): - ~2.5s/rep × 9 = 23s - Heavy but manageable in 2-3 sets 400m Run: - Fresh pace 75-90s - Progressive fatigue multiplier by round Transitions: ~10s between movements Round breakdown (elite): Round 1: 180s Round 2: 200s (+10% fatigue) Round 3: 220s (+20% fatigue) Using Helen as anchor (L10: 450-510s M / 510-570s F), adding ~20% for heavier loads and more technical movements. Final targets: Male L10: 6:00-7:00 Male L5: 10:00-11:00 Male L1: 16:00-18:00 Female L10: 8:00-9:00 Female L5: 12:00-13:00 Female L1: 18:00-20:00

Modality Profile

Pull-Up (G), Push Press (W), Deadlift (W), Run (M). Total 4 movements: 1 gymnastics, 1 monostructural, 2 weightlifting. Percentages rounded to nearest multiple of 25 for even distribution.

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