Workout Description

Why This Workout Is Very Hard

Hero WOD. 6 rounds: pull-ups, moderate front-rack lunges (75lb), push-ups, all w/ vest. Very demanding endurance/strength under load.

Benchmark Times for Pat

• Elite: <27:30
• Advanced: 30:01-35:00
• Intermediate: 40:01-45:00
• Beginner: >61:15

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Six rounds for time of 25 pull-ups, 50ft front-rack lunges (75/55 lb), 25 push-ups, and another 50ft front-rack lunges, all while wearing a 20/14 lb weight vest. This is an extremely demanding test of loaded cardiovascular endurance and muscular endurance over many rounds.
• Stamina (9/10): Massive volume: 150 vested pull-ups, 600ft total vested front-rack lunges (75lb), and 150 vested push-ups. This will exhaust pulling, pushing, leg, and core/shoulder (for lunges) muscular stamina to an incredible degree under constant load.
• Strength (8/10): Front-rack lunges with 75/55 lbs are a heavy load, made significantly harder by the vest. Vested pull-ups and push-ups are also major tests of loaded relative strength. This WOD is very demanding on strength endurance under load.
• Flexibility (4/10): Requires good front rack mobility for lunges. Full range for pull-ups/push-ups. Hip mobility for lunges. The vest might slightly restrict torso movement.
• Speed (4/10): Pacing is absolutely critical for survival and completion. Efficient movement and transitions are key, but this is not about raw speed due to the extreme volume and load over 6 rounds.
• Power (3/10): Kipping pull-ups can have a power component, but the WOD's emphasis is on sustained, controlled effort through extreme volume under load, especially for the lunges.

Modality Profile

A triplet of two gymnastics movements (Pull-up, Push-up) and one weightlifting movement (Front-Rack Lunge), all performed with a weight vest. Profile: 67% G, 33% W.

Similar Workouts to Pat

If you enjoy Pat, you might also like these similar CrossFit WODs:

• Thompson (90% similar) - 10 Rounds For Time 1 Rope Climb (15 ft) (from seated) 29 Back Squats (95/65 lb) 10 meter Barbell Far...
• Wade (90% similar) - For Time 1,200 meter Run Then, 4 rounds of: 12 Strict Pull-Ups 9 Strict Dips 6 Strict Handstand Pus...
• SFC Will Lindsay (89% similar) - 10 Rounds for Time 10 Ruck Squats (45/35 lb) 10 Ruck Russian Twists (45/35 lb) 10 Ruck Push-Ups (45/...
• Forrest (89% similar) - 3 Rounds For Time 20 L-Pull-Ups 30 Toes-to-Bars 40 Burpees 800 meter Run...
• Justin (89% similar) - 30-20-10 Reps for Time Back Squats (bodyweight) Bench Presses (bodyweight) Strict Pull-Ups...
• Manuel (89% similar) - 5 Rounds for Reps in 50 minutes 3 minutes of Max Rope Climbs 2 minutes of Max Air Squats 2 minutes o...
• Painstorm VIII (88% similar) - For Time 15 Muscle-Ups Directly into 5 Rounds of: 15 Snatch Balance + Lunges (45/35 lb L+R=1) 10 Bu...
• Del (88% similar) - For Time 25 Burpees 400 meter Run (20/14 lb Medicine Ball) 25 Weighted Pull-Ups (20/15 lb Dumbbell) ...

These WODs similar to Pat share comparable training demands, time domains, and movement patterns.