Workout Description

Why This Workout Is Hard

This workout combines significant volume (8 rounds) with continuous work across multiple energy systems. The 50/35lb thrusters become increasingly difficult as grip and shoulders fatigue from burpees, while the 400m runs provide minimal recovery between rounds. The 25 double-unders add skill demand under fatigue. Most athletes will need 35-45 minutes, creating substantial metabolic and muscular fatigue accumulation that pushes this beyond medium difficulty.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of thrusters, burpees, and double unders across 8 rounds will severely test muscular endurance in shoulders, legs, and core.
• Endurance (8/10): Eight rounds of continuous work with running creates significant cardiovascular demand, testing aerobic capacity throughout the extended workout duration.
• Speed (7/10): Fast transitions between movements and maintaining pace across 8 rounds requires quick cycling, especially on double unders and burpees.
• Power (6/10): Burpees and double unders are explosive movements, while thrusters have power component from the drive phase of the movement.
• Strength (4/10): Moderate dumbbell weight for thrusters provides some strength demand, but primarily tests strength endurance rather than maximal force production.
• Flexibility (3/10): Thrusters require overhead mobility, burpees need hip flexion, and double unders require basic shoulder and ankle range of motion.

Movements

• Thruster
• Burpee
• Run
• Double-Under

Benchmark Notes

This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) but with 8 rounds instead of 3, making it significantly longer and more demanding. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Breaking down this workout: Each round contains 400m run (75-120 sec fresh), 12 DB thrusters 50/35 (24-36 sec fresh), 12 burpees (36-48 sec fresh), 25 double-unders (12-15 sec fresh). Fresh round time: 147-219 sec. However, with 8 rounds, significant fatigue accumulates. Round 1-2: 1.0x multiplier = 180 sec/round. Rounds 3-4: 1.15x = 207 sec/round. Rounds 5-6: 1.25x = 225 sec/round. Rounds 7-8: 1.4x = 252 sec/round. Total estimated time: (180×2) + (207×2) + (225×2) + (252×2) = 1728 sec base. Adding transitions (5-8 sec between movements, 7 transitions per round × 8 rounds = 56 transitions): Elite +280 sec, Recreational +560 sec. The running component and high rep count make this substantially longer than Helen. Scaling from Helen's anchor but accounting for 8 vs 3 rounds (2.67x volume) and higher movement complexity: L10 target ~1080 sec (18 min), L5 target ~1560 sec (26 min), L1 target ~2100 sec (35 min). Final targets: L10: 1080 sec, L5: 1560 sec, L1: 2100 sec.

Modality Profile

4 movements total: Run (M), Thruster (W), Burpee (G), Double-Under (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)