Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy thrusters (135/95) with high-skill movements (chest-to-bar pull-ups) and cardio demands (100 double-unders per round) in a continuous format. The thruster weight will accumulate significant shoulder and leg fatigue, making the chest-to-bar pull-ups progressively harder. Double-unders between movements prevent recovery while maintaining heart rate. Most average athletes will need to scale the thruster weight or chest-to-bar difficulty by round 3-4.

Benchmark Times for HARPOON

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double unders (500 total) combined with upper body pulling and pressing creates substantial muscular endurance demands across multiple muscle groups.
• Endurance (7/10): Five rounds of continuous work with high-skill movements creates significant cardiovascular demand, especially with double unders elevating heart rate between strength movements.
• Speed (7/10): Fast transitions between movements are crucial. Double unders require quick rope speed, and maintaining pace across five rounds demands efficient movement cycling.
• Strength (6/10): 135/95lb thrusters require moderate strength, while chest-to-bar pull-ups demand significant relative strength. Weight is challenging but not maximal for most athletes.
• Power (6/10): Thrusters are explosive hip-to-overhead movements, double unders require rapid rope turnover and jumping power, creating significant power demands throughout the workout.
• Flexibility (4/10): Thrusters require good overhead and hip mobility, while chest-to-bar pull-ups demand shoulder flexibility. Double unders need basic coordination and ankle mobility.

Movements

• Thruster
• Double-Under
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout is a high-intensity 5-round couplet with thrusters at 135/95 lbs, double-unders, and chest-to-bar pull-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers across rounds. Movement Analysis (Fresh State): - Thruster (135/95): 3-4 sec per rep at this load (heavier than typical Fran weight) - Double-Unders: 0.5 sec per rep when in rhythm, but 50 reps = 25-30 sec with minor breaks - Chest-to-Bar Pull-Ups: 2-2.5 sec per rep (more demanding than regular pull-ups) Round-by-Round Breakdown: Round 1 (Fresh): 5 thrusters (20s) + 50 DUs (30s) + 5 C2B (12s) + 50 DUs (30s) + transitions (8s) = 100s Round 2: Apply 1.1x fatigue = 110s Round 3: Apply 1.2x fatigue = 120s Round 4: Apply 1.3x fatigue = 130s Round 5: Apply 1.4x fatigue = 140s Total: ~600s (10:00) for elite level Anchor Comparison: This workout is similar to Fran but with heavier thrusters (135 vs 95), chest-to-bar instead of regular pull-ups, and double-unders added. Fran L10 is 120-140s for males. Given the increased difficulty (heavier load, more technical pull-ups, added cardio), I'm scaling up significantly. The 5-round format with 200 total double-unders and heavier loading justifies times 2.5-3x longer than Fran. Set Breaking Considerations: At 135 lbs, thrusters will likely be done as singles or doubles for most athletes. Chest-to-bar pull-ups will break into smaller sets (3-2 or 2-2-1). Double-unders may break once per 50-rep set for intermediate athletes. Final Benchmarks: L10: 360s (6:00) - Elite competitive athletes L5: 600s (10:00) - Average CrossFitter L1: 1080s (18:00) - Beginner/scaled version

Modality Profile

Three movements across all modalities: Chest-to-Bar Pull-Up (Gymnastics), Double-Under (Gymnastics), and Thruster (Weightlifting). With 2 Gymnastics movements and 1 Weightlifting movement, the breakdown is approximately 67% Gymnastics and 33% Weightlifting, rounded to 33/33/34 for clean distribution.