Workout Description

Why This Workout Is Very Hard

High total volume under load: 150 pull-ups and 150 push-ups in a vest paired with 600 ft of front-rack lunging. The vest amplifies upper-body fatigue and core demand, while the front rack taxes breathing and grip. Expect a long, grinding effort with cumulative shoulder, forearm, and hip fatigue. Advanced pacing and partitioning are required.

Benchmark Times for Pat

• Elite: <35:00
• Advanced: 37:00-39:00
• Intermediate: 42:00-45:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep push-pull plus 600 ft of lunges test sustained muscular output. Expect deep local fatigue in lats, triceps, and quads that requires smart partitioning to preserve movement quality.
• Endurance (5/10): Long duration and breathing under front-rack tension matter, but there’s no pure monostructural work. Cardio steadiness helps keep transitions tight and recovery between upper-body sets manageable.
• Strength (4/10): Loads aren’t maximal, but the front rack under a vest and accumulated rounds demand midline and postural strength to keep lunge mechanics solid while shoulders and grip fatigue.
• Flexibility (3/10): Front-rack position needs decent shoulder, wrist, and thoracic mobility. Lunges require hip and ankle range, though nothing is extreme if positions are organized well.
• Speed (3/10): Transitions should be deliberate, not frantic. Smooth cadence on lunges and tidy, manageable sets on gymnastics matter more than sprint cycling.
• Power (2/10): Minimal explosive demand. The workout favors controlled, repeatable reps over speed or high-power outputs. Bursts will likely backfire as fatigue accumulates.

Movements

• Pull-Up
• Push-Up
• Front Rack Lunge

Scaling Options

Scale to: 6 rounds w/ ring rows or banded pull-ups, 45/35 lb front-rack, no vest • 5 rounds as Rx loads, 15 pull-ups/15 push-ups per round, vest optional • 6 rounds w/ 50 ft goblet lunge (35/26), 20/14 lb vest, reduce pull-ups to 15

Scaling Explanation

These options lower skill, loading, or volume while preserving the long, grindy push-pull-lunge stimulus and steady pacing demands.

Intended Stimulus

A grinding, shoulder-and-grip heavy effort with steady, repeatable sets. Lunges should be unbroken or in one calm chunk per 50 ft with consistent breathing. Break pull-ups and push-ups early to avoid failure. Keep transitions short, keep moving, and protect mechanics as fatigue accumulates. The best scores come from relentless, smooth pacing.

Coach Insight

Pace from round one: small, repeatable sets on pull-ups and push-ups (e.g., 5–5–5–5–5) with quick breaths between. Lunge with calm steps and tight rack. Most important: Never hit failure on push-ups. Keep 2–5 reps in reserve early; it pays off late. Avoid death grips on the rack and wild sets. Sloppy steps or collapsed midline will burn you out.

Benchmark Notes

Times span from 60 minutes (cap) down to about 35 minutes for elites. If you’re finishing around 45 minutes, you’re on track. If you can’t maintain sets on pull-ups or push-ups and form degrades on lunges, scale volume or load to finish near your target tier.

Modality Profile

Most time goes to gymnastics (pull-ups and push-ups) compounded by the vest, with a large chunk devoted to front-rack lunges under a barbell. There’s no monostructural element. Expect roughly an even split with a slight tilt toward gymnastics due to set management and breaks.

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