Workout Description

Why This Workout Is Hard

This workout delivers 90 total squatting movements (45 front squats + 45 thrusters) and 90 pulling movements across three rounds with minimal rest. The cumulative leg fatigue is severe—by round three, the front squats and thrusters are brutally difficult. The gymnastics movements progress in difficulty (TTB→chin-ups→C2B) while grip and shoulders are increasingly compromised. Even assuming moderate loading (95/65), the volume and movement interference create significant fatigue accumulation. Most average athletes will complete this but with substantial grinding and broken sets, taking 18-25 minutes.

Benchmark Times for The Pull-Up Trilogy

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >17:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume upper body pulling (90 total reps across three variations) combined with 45 front squats and 45 thrusters creates severe muscular endurance demands, especially grip stamina.
• Endurance (6/10): Three rounds for time with built-in rest periods creates moderate cardiovascular demand over an estimated 15-20 minute duration with sustained aerobic work between rest intervals.
• Strength (6/10): Front squats and thrusters require moderate-to-heavy loads. While not maximal strength work, the accumulated volume under load significantly challenges strength endurance throughout three demanding rounds.
• Flexibility (6/10): Front rack position for squats and thrusters demands wrist and shoulder mobility; toes-to-bars require hip and hamstring flexibility; chest-to-bar pull-ups need shoulder range of motion throughout.
• Speed (5/10): For-time format incentivizes quick cycling, but complex barbell transitions, grip fatigue, and high-skill gymnastics movements limit pure speed. Strategic pacing required between rest periods to maintain output.
• Power (4/10): Thrusters are inherently explosive movements requiring hip drive and overhead power. However, fatigue from volume reduces power output, creating more of a strength-endurance grind than pure explosiveness.

Movements

• Kettlebell Front Squat
• Toes-to-Bar
• Thruster
• Pull-Up
• Chest-to-Bar Pull-Up

Scaling Options

Reduce barbell to 75/55 or 65/45 lbs if you can't complete 15 thrusters unbroken when fresh. Scale T2B to knees-to-elbows or hanging knee raises. Sub banded pull-ups, jumping pull-ups, or ring rows for chin-over and chest-to-bar variations. Consider reducing volume to 10-20-10 rep scheme or completing only 2 rounds. Maintain the 1-minute rest intervals to preserve workout structure.

Scaling Explanation

Scale if you cannot perform 10+ consecutive T2B, 5+ strict pull-ups, or maintain consistent barbell cycling. Priority is preserving movement quality and grip integrity throughout - sloppy kipping or failed reps compromise the stimulus. Target completion time of 18-22 minutes for scaled versions. The workout should feel like sustained hard work, not a death march. If your first round takes over 8 minutes, scale immediately for rounds 2 and 3.

Intended Stimulus

Moderate-duration chipper (15-25 minutes) targeting glycolytic and oxidative energy systems. Tests barbell cycling efficiency, grip endurance, and mental resilience through progressive gymnastics difficulty. Primary challenge is maintaining movement quality and output as shoulder/core fatigue accumulates across three rounds with increasing pulling complexity.

Coach Insight

Pace conservatively on round one - the gymnastics movements get significantly harder. Break front squats into 10-5 or 8-7 before grip fails. On gymnastics: start with sets of 5-7 on T2B, expect sets of 3-5 on chin-overs, and 2-3 on C2B. Quick kip breaks between reps preserve grip better than long hangs. Thrusters are deceptively hard after shoulder-intensive pulling - consider 8-7 or 5-5-5 breaks. Use the 1-minute rests strategically: shake out forearms, chalk up, and mentally prepare for the next progression. Most athletes slow dramatically in round 3.

Benchmark Notes

Primary limiters are barbell cycling stamina (45 front squats + 45 thrusters assumed at 95 lb) and progressive gymnastics fatigue (TTB→pull-ups→C2B). L1 athlete breaks everything into small sets with slow transitions (~18 min). L5 athlete cycles barbell in 1-2 sets per movement, breaks gymnastics strategically, manages grip (~11 min). L10 elite maintains mostly unbroken sets with minimal rest, exceptional grip endurance (~6 min). The 2-minute rest is included in all times. Gymnastics volume and increasing difficulty each round create significant pacing challenges.

Modality Profile

5 total movements: Kettlebell Front Squat (W), Toes-to-Bar (G), Thruster (W), Pull-Up (G), Chest-to-Bar Pull-Up (G). Gymnastics: 3 movements (60%) = 40%. Weightlifting: 2 movements (40%) = 60%. Monostructural: 0 movements = 0%.