Workout Description

Why This Workout Is Very Hard

This is a grueling combination of volume, load, and duration. The 8 rounds contain significant volume (168 push-ups, 120 pull-ups total) with heavy barbell cycling (bear complex, thrusters) that will cause severe fatigue. The movement sequence creates compound fatigue (pull-ups after T2B and KB snatches). The 2K row buy-out is particularly brutal when pre-fatigued. Most average CrossFitters will struggle to finish under the time cap.

Benchmark Times for Victoria Martens

• Elite: <26:00
• Advanced: 29:00-32:00
• Intermediate: 36:00-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Long duration with running, rowing, and high-volume gymnastics creates significant cardiovascular demand. The 60-minute time cap and 2K row finish test aerobic capacity substantially.
• Stamina (8/10): Multiple rounds of high-volume bodyweight movements combined with moderate-load barbell cycling creates extensive local muscular endurance demands, especially upper body.
• Flexibility (7/10): Toes-to-bar, thrusters, and bear complex demand significant mobility in shoulders, hips, and thoracic spine throughout high volume work.
• Strength (6/10): Moderate loads in thrusters, bear complex, and power cleans require decent strength. Not maximal but challenging when fatigued.
• Speed (6/10): Quick transitions between movements and efficient cycling of moderate-weight barbell complexes are crucial for success within time cap.
• Power (5/10): Box jumps and kettlebell snatches require power output, while other movements are more strength-endurance focused. Fatigue impacts power production.

Movements

• Thruster
• Push-Up
• Power Clean
• Bear Complex
• Toes-to-Bar
• Run
• Box Jump
• Row
• Kettlebell Snatch
• Pull-Up

Scaling Options

Reduce thruster and bear complex weight to 95/65 lb. Power clean at 95/65 lb. Scale toes-to-bar to hanging knee raises or v-ups. Use band-assisted pull-ups or ring rows. Lower box height to 20/16 inches. Reduce push-ups to knees as needed. For volume, consider 6 rounds instead of 8, or reduce push-ups to 15 reps. Row buy-out can be reduced to 1,000 meters. Kettlebell weight to 35/26 lb.

Scaling Explanation

Scale if unable to perform 5+ unbroken toes-to-bar, 10+ unbroken push-ups, or 5+ strict pull-ups. Scale weight if bear complex or thrusters exceed 70% 1RM. Target completion time is 35-50 minutes - if athlete projects over 50 minutes at current pace, reduce volume. Maintaining intensity and proper movement patterns throughout is crucial. Partners should be matched in ability for effective pacing.

Intended Stimulus

Long-duration mixed modal workout targeting oxidative and glycolytic energy systems over 35-50 minutes. Primary challenge is maintaining work capacity across varied movements while managing fatigue. Heavy buy-in creates early metabolic stress that must be managed throughout.

Coach Insight

Break the workout into manageable chunks. Start thrusters in sets of 6-8 reps. For the rounds: Partner 1 starts on push-ups while Partner 2 begins toes-to-bar. Alternate movements, using transitions as micro-rest. Break push-ups into 3 sets (8-7-6), toes-to-bar into 5-4, and pull-ups into sets of 5. Bear complex should be done unbroken when fresh, then singles as fatigue sets in. Keep box jumps steady and controlled. Run together for accountability and pacing. Save energy for the row buy-out.

Benchmark Notes

This is a long, complex partner workout with multiple components. Breaking it down: 1. Buy-In (24 Thrusters): - Elite: ~60-75s - Intermediate: ~90-120s - Beginner: ~150-180s 2. Main Work (8 Rounds): Per round fresh estimates: - 21 Push-Ups: 25-30s - 9 T2B: 18-22s - 3 Bear Complex: 15-20s - 20 KB Snatches: 35-40s - 15 Pull-Ups: 20-25s - 18 Box Jumps: 30-35s - 9 Power Cleans: 20-25s - 100m Run: 15-20s Base round time: ~3-3.5 min fresh Applying fatigue multipliers: - Rounds 1-2: 3.5 min - Rounds 3-4: 4 min - Rounds 5-6: 4.5 min - Rounds 7-8: 5 min Total main work: - Elite: ~28-30 min - Intermediate: ~32-35 min - Beginner: ~38-42 min 3. Buy-Out (2006m Row): - Elite: 7-8 min - Intermediate: 9-10 min - Beginner: 11-13 min Using DT and Helen as partial anchors (similar loading/volume), scaled up for additional volume and complexity. Total estimates: Men: L10: 26-28 min L5: 40-42 min L1: 55-60 min Women: L10: 29-31 min L5: 43-45 min L1: 57-60 min

Modality Profile

Of the 10 movements: GYMNASTICS (4): Box Jump, Pull-Up, Push-Up, Toes-to-Bar; MONOSTRUCTURAL (2): Row, Run; WEIGHTLIFTING (4): Bear Complex, Kettlebell Snatch, Power Clean, Thruster. Rounded to nearest 10% from raw percentages of G:40%, M:20%, W:40%

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