Workout Description

Why This Workout Is Hard

This workout combines significant endurance demands (4km total cardio) with high-volume gymnastics and moderate-load thrusters. The placement of 50 thrusters after pull-ups creates substantial upper body fatigue, while the long row finish tests mental fortitude when already exhausted. Most athletes will take 25-35 minutes, with no natural break points. The continuous nature and strategic pacing requirements elevate this beyond Medium difficulty.

Benchmark Times for Slob

• Elite: <17:00
• Advanced: 19:00-21:00
• Intermediate: 23:00-25:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Extended cardio bookends with 2K run and row, plus sustained work in between. Total workout duration and continuous nature creates significant aerobic demand.
• Stamina (7/10): Moderate volume of pull-ups and thrusters challenges local muscular endurance, especially with cardio fatigue from run/row portions.
• Flexibility (5/10): Thrusters demand good mobility in ankles, hips, and shoulders. Pull-ups require shoulder mobility and overhead position.
• Strength (4/10): Thrusters at 40/30kg represent moderate loading, while pull-ups test relative strength. Neither near maximal loads.
• Speed (4/10): Steady pacing required for run/row. Thruster and pull-up cycling speed important but limited by volume and fatigue.
• Power (3/10): Some power output needed for thrusters, but fatigue will limit explosive capacity. More endurance-focused than power-focused.

Movements

• Run
• Pull-Up
• Thruster
• Row

Scaling Options

Run/Row: Reduce to 1,000-1,500m each or substitute bike. Pull-ups: Ring rows, jumping pull-ups, or banded (maintain ~50 total reps). Thrusters: Reduce to 25/20kg or front squats + strict press. Can also scale total volume to 30-40 reps each. For newer athletes, consider breaking into two segments with 5 min rest between cardio portions.

Scaling Explanation

Scale if unable to run/row 2k in under 10 minutes, perform 5+ strict pull-ups, or complete 10 unbroken thrusters at prescribed weight with good form. Priority is maintaining consistent movement and intensity throughout - better to scale and keep moving than go Rx and face long breaks. Target time should be 25-35 minutes; scale further if projected over 40 minutes. Focus on smooth transitions and steady work rate over Rx weights/movements.

Intended Stimulus

Long-duration mixed-modal workout targeting oxidative and glycolytic energy systems (25-35 minute time domain). Primary challenge is maintaining steady output across multiple modalities while managing systemic fatigue. The combination of monostructural cardio bookends with a strength/skill middle section tests both endurance and power output capacity.

Coach Insight

Break this workout into four distinct segments. Target 8-9 min for each 2k effort. For pull-ups, sets of 10 early transitioning to 5s as fatigue sets in - avoid failure. Thrusters in sets of 7-10 while fresh, dropping to 3-5 as needed. Keep transitions under 10 seconds. Common mistakes: starting run too fast, doing pull-ups to failure early, rushing thrusters and losing form. Success requires steady sustainable pace rather than sprinting.

Benchmark Notes

This workout combines elements of classic benchmarks Jackie (rowing + thrusters + pull-ups) and Helen (running + pull-ups). Breaking down components: 2000m Run (first) - Fresh state: 450-540s for elite - Add 10% for length vs mile: +45-54s 50 Pull-Ups - Sets of 10-15 for elite, 5-8 for intermediate - 1.5s/rep base + fatigue after run - Elite: ~90-120s including short breaks - Intermediate: 150-180s with longer breaks 50 Thrusters (40/30kg) - Load is 88/66lb - lighter than Fran (95/65) - But higher volume (50 vs 45 total) - Sets of 10-12 for elite, 5-8 for intermediate - 2.5s/rep base + cumulative fatigue - Elite: ~150-180s with minimal breaks - Intermediate: 210-240s with longer breaks 2000m Row (finish) - Fresh state 2k benchmark: 360-390s elite - Add 25-30% for fatigue: 450-507s Transitions: 3 major equipment changes (~45s total elite, ~90s intermediate) Total for elite men (L10): 17:00 (1020s) Total for elite women (L10): 20:00 (1200s) Scaled from Jackie benchmark (5:10-5:40 elite men) accounting for: - Double the running distance (+4:00) - Double the rowing distance (+4:00) - Similar thruster/pull-up volume but more fatigued Recap: Men L10: 17:00 (1020s) Men L5: 25:00 (1500s) Men L1: 40:00 (2400s) Women L10: 20:00 (1200s) Women L5: 28:00 (1680s) Women L1: 45:00 (2700s)

Modality Profile

Of the 4 movements: Run and Row are Monostructural (2/4), Pull-Up is Gymnastics (1/4), and Thruster is Weightlifting (1/4). This creates a 25/50/25 split.

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