Workout Description
4 Rounds for Time
400 meter Run
5 Burpee Muscle-Ups
Wear a weight vest (20/14 lb)
Why This Workout Is Very Hard
Hero WOD. 4 rounds: run, burpee muscle-ups, all w/ vest. Demanding skill/conditioning under load.
Benchmark Times for Taylor
- Elite: <42:30
- Advanced: 42:30-37:31
- Intermediate: 37:31-31:31
- Beginner: >31:31
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Performing 20 total vested burpee muscle-ups, under fatigue from vested runs, will exhaust full-body stamina (burpee component) and upper body pulling/pushing stamina (vested muscle-up) to an incredible degree. Grip will also be a major factor.
- Endurance (8/10): Four rounds for time of a 400m run and 5 burpee muscle-ups, all while wearing a 20/14 lb weight vest. This is an extremely demanding test of loaded cardiovascular endurance combined with a very high-skill, loaded gymnastics movement.
- Strength (8/10): Burpee muscle-ups are already a high-strength skill; adding a 20/14lb vest makes them exceptionally demanding on relative strength. The vested run also has a significant strength endurance component.
- Power (7/10): Burpee muscle-ups are an explosive movement, amplified by the vest. Maintaining power output for this high-skill movement under load and fatigue from running is critical.
- Flexibility (5/10): Excellent shoulder/wrist mobility for vested muscle-ups. Basic mobility for burpees and running, potentially made more challenging by the vest.
- Speed (4/10): Pacing the vested runs and managing the extremely demanding vested burpee muscle-ups safely and efficiently is paramount. This is not about raw speed but sustained high-level effort under load.
Modality Profile
A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).
Similar Workouts to Taylor
If you enjoy Taylor, you might also like these similar CrossFit WODs:
- Painstorm XXIII (91% similar) - 21-15-9 Reps for Time
Thrusters (95/65 lb)
Cleans (135/95 lb)
Deadlifts (225/155 lb)
Pull-Ups
Kettle...
- Painstorm XXVII (91% similar) - For Time
10000 lb Ground-to-Overheads (accumulated)
800 meter Bar Carry...
- Matt Would Go (91% similar) - AMRAP in 33 minutes
2 Clusters (205/155 lb)
19 Bar Facing Burpees
13 calorie Bike...
- Masters Event 1 (160720) (90% similar) - For Time:
8 Deadlifts (365/245 lb)
40 GHD Sit-ups
80 Double-Unders
4 Rope Climbs
80 Wall Ball Shots ...
- Mr. Joshua (90% similar) - 5 Rounds for Time
400 meter Run
30 GHD Sit-Ups
15 Deadlifts (250/165 lb)...
- Roberts Ridge (90% similar) - For Time
10 Clean & Jerk (185/115 lb)
20 Kettlebell Swings (70/53 lb)
30 Thrusters (95/65 lb)
40 Che...
- Big Sexy (89% similar) - 5 Rounds For Time
6 Deadlifts (315/205 lb)
6 Burpees
5 Cleans (225/155 lb)
5 Chest-to-Bar Pull-Ups
4...
- Mogadishu Mile (89% similar) - 4 Rounds For Time
19 Kettlebell Ground-to-Overheads (53/35 lb)
19 Kettlebell Front Squats (53/35 lb)...
These WODs similar to Taylor share comparable training demands, time domains, and movement patterns.