Workout Description

Why This Workout Is Very Hard

Hero WOD (Chipper). Runs interspersed with descending rounds of Cindy (5-4-3-2-1 rounds). Extreme volume bodyweight/conditioning test.

Benchmark Times for The Payne Train

• Elite: <61:15
• Advanced: 61:15-53:46
• Intermediate: 53:46-45:01
• Beginner: >45:01

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A chipper for time involving multiple 300m runs (6 total, 1800m) interspersed with descending rounds of 'Cindy' (5-4-3-2-1 rounds, where 1 round = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats). This is an extreme test of cardiovascular endurance and high-volume bodyweight gymnastics endurance.
• Stamina (9/10): Totaling 15 rounds of 'Cindy' (75 Pull-Ups, 150 Push-Ups, 225 Air Squats) plus 1.8km of running. This will exhaust pulling, pushing, and leg muscular stamina to an incredible degree, compounded by the frequent runs.
• Speed (5/10): Maintaining a strong running pace across all segments and efficiently cycling through the 'Cindy' rounds (especially as they get shorter) is key. Pacing for the overall effort is critical.
• Strength (3/10): Primarily a test of relative bodyweight strength endurance. No external load beyond bodyweight.
• Flexibility (2/10): Requires basic mobility for running, pull-ups, push-ups, and squats.
• Power (2/10): Kipping pull-ups can have a power component, but the WOD is overwhelmingly focused on sustained endurance and high-volume bodyweight stamina over a long duration.

Modality Profile

A G/M workout with a gymnastics component (Burpees) and a monostructural component (Run).

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