Workout Description

Why This Workout Is Very Hard

White blends high-skill gymnastics and sustained engine work over five long rounds. Rope climbs and toes-to-bar heavily tax grip and midline under fatigue, while the overhead walking lunge demands shoulder stability and mobility. The 2,000 meters of running pushes aerobic endurance. Expect a long, grinding effort with significant pacing and technique demands.

Benchmark Times for White

• 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:

• Stamina (8/10): Repeated high-rep sets of gymnastics and overhead lunges demand muscular endurance of grip, midline, and shoulders. Fatigue accumulates each round, testing sustainable sets and movement quality.
• Endurance (8/10): Five 400m runs plus sustained rounds make this a primarily aerobic piece. Your ability to keep moving steadily between movements drives the outcome more than peak power or max strength.
• Flexibility (6/10): Solid shoulder and thoracic mobility are needed to keep the plate stacked overhead while walking. Hip and hamstring mobility help with toes-to-bar positions and efficient running mechanics.
• Speed (5/10): Transitions and steady run pace matter. Winning times come from controlled urgency—quick chalking, short breaks, and consistent movement cadence without redlining early.
• Power (4/10): Rope climbs require brief, forceful pulls and strong hip-to-feet engagements, but the workout is not explosive overall. Output favors smooth, efficient repeats over sharp power efforts.
• Strength (3/10): The loading is moderate, not maximal. Strength shows up as the ability to stabilize the plate overhead and pull bodyweight up the rope rather than producing a one-rep max effort.

Scaling Options

Scale to: 2 rope climbs or 6–8 strict rope pulls • Hanging knee raises or 8–10 V-ups • 21 OH lunges with 25/15 lb plate or front-rack lunges • 300–350m run or 500m row

Scaling Explanation

These options preserve the workout’s grip, core, and aerobic stimulus while right-sizing the skill and loading so athletes can keep moving and maintain quality positions.

Intended Stimulus

A sustained, gritty effort. You should move continuously with short, planned breaks. Runs are controlled, not sprints. Maintain composure on the rope and keep sets of toes-to-bar tidy. Lunges should be steady with the plate locked overhead. Finish feeling thoroughly taxed but not blown up by round two.

Coach Insight

Pace the first two rounds at 80–85%. Keep runs controlled and transitions tight. The one tip: Lock the ribs down on lunges—stack the plate over the mid-foot and keep steps short and steady. Common mistakes: Death-gripping the rope, going unbroken too long on TTB, and letting the plate drift forward overhead.

Benchmark Notes

Times range from 40 minutes for newer athletes to 17 minutes for elites. Hitting around 25 minutes indicates solid pacing, efficient rope climbs, small TTB breaks, steady lunges, and consistent 400m runs. Faster times require unbroken sets, quick transitions, and confident rope technique under fatigue.

Modality Profile

Running makes up the largest share of time (monostructural). Gymnastics (rope climbs and toes-to-bar) significantly tax the upper body and core. The overhead walking lunge introduces weightlifting through a moderate load, demanding stability and time under tension without dominating the total time.

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