Workout Description
3 Rounds for Total Reps in 35 minutes
In 5 minutes complete:
400 meter Run
Max Ground-to-Overheads (135/95 lb)
Rest 1 minute
In 5 minutes complete:
400 meter Run
Max Mucle-Ups
Rest 1 minute
Why This Workout Is Hard
Three rounds of two 5-minute work intervals (Run+Max GTOH / Run+Max MU) separated by rest. Tests capacity for lifting and gymnastics after running.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Performing max reps GTOH (lifting stamina) and max reps Muscle-Ups (gymnastics pulling/pushing stamina) after a 400m run, for 3 full cycles, is very demanding on specific muscular endurance and the ability to recover and repeat efforts.
- Power (8/10): Ground-to-Overheads and Muscle-Ups are both highly powerful movements. The WOD tests the ability to generate high power repeatedly after a cardiovascular effort.
- Endurance (7/10): Three rounds, each consisting of two 5-minute work intervals separated by 1 minute of rest. Interval 1: 400m Run then Max Ground-to-Overheads (135/95 lb). Interval 2: 400m Run then Max Muscle-Ups. This tests the ability to perform high-power/high-skill work after a run, repeatedly, with short recovery. Total work time is 30 mins out of 35.
- Strength (7/10): Ground-to-Overheads at 135/95 lbs are a moderate-heavy load. Muscle-Ups require significant relative upper body strength. The WOD tests the ability to express this strength for reps under fatigue.
- Speed (6/10): Maximizing reps in each 5-minute window requires a fast run and then quick cycling of GTOH or MUs. Efficient transitions are key.
- Flexibility (5/10): Requires mobility for GTOH (hip hinge, clean/snatch mechanics, overhead). Excellent shoulder/wrist mobility for Muscle-Ups. Basic running mobility.
Modality Profile
A triplet combining one movement from each modality: Run (M), GTO (W), and Muscle-up (G). The stimulus is evenly distributed.
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