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: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of double unders (500 total) combined with upper body pulling and pressing creates extreme muscular endurance demands.
• Endurance (8/10): Five rounds of continuous work with high-skill movements and minimal rest creates significant cardiovascular demand and aerobic stress.
• Speed (8/10): Fast transitions between high-skill movements and maintaining double under rhythm under fatigue requires excellent speed and coordination.
• Power (7/10): Thrusters are explosive hip-to-overhead movements, double unders require rapid coordination, creating significant power demands throughout.
• Strength (6/10): 135/95lb thrusters require moderate strength, while chest-to-bar pull-ups demand significant relative strength under fatigue.
• Flexibility (4/10): Thrusters require overhead mobility and ankle flexibility, while chest-to-bar pull-ups demand shoulder and thoracic spine mobility.

Movements

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

Benchmark Notes

This workout is a 5-round couplet with thrusters (135/95), double unders, and chest-to-bar pull-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis (Fresh State): - 5 Thrusters (135/95): 2.5-3 sec per rep = 12.5-15 sec per set - 50 Double Unders: 0.5 sec per rep = 25 sec per set - 5 Chest-to-Bar Pull-ups: 2-2.5 sec per rep = 10-12.5 sec per set - 50 Double Unders: 25 sec per set Round-by-Round Breakdown (Elite Level): Round 1 (1.0x): Thrusters 13s + DU 25s + C2B 11s + DU 25s + transitions 6s = 80s Round 2 (1.1x): Thrusters 14s + DU 28s + C2B 12s + DU 28s + transitions 7s = 89s Round 3 (1.2x): Thrusters 16s + DU 30s + C2B 13s + DU 30s + transitions 8s = 97s Round 4 (1.3x): Thrusters 17s + DU 33s + C2B 14s + DU 33s + transitions 9s = 106s Round 5 (1.5x): Thrusters 20s + DU 38s + C2B 17s + DU 38s + transitions 10s = 123s Total Elite Time: 80+89+97+106+123 = 495s ≈ 8:15 Fatigue Considerations: - Thrusters at 135/95 will cause significant shoulder and leg fatigue - Double unders become increasingly difficult as grip and coordination deteriorate - Chest-to-bar pull-ups will suffer from grip fatigue and shoulder pump - Set breaking will increase significantly in later rounds This workout is similar to a high-intensity couplet but with 5 rounds instead of 3. Using Fran as an anchor (21-15-9 format), elite times are 2:00-2:20. This workout has 25 total thrusters vs Fran's 45, but adds 500 double unders and chest-to-bar instead of regular pull-ups. The volume and complexity justify significantly longer times. Adjusting for recreational athletes who will break sets more frequently and have longer transitions: - L5 (Median): ~20:00 (1200s) - significant set breaking, longer DU attempts - L1 (Scaled): ~30:00 (1800s) - may need to scale weight or substitute movements Final Targets: - L10 (Elite): ~12:00 (720s) - L5 (Median): ~20:00 (1200s) - L1 (Scaled): ~30:00 (1800s)

Modality Profile

Three movements across all modalities: Thruster (Weightlifting - barbell movement), Double-Under (Gymnastics - bodyweight coordination skill), Chest-to-Bar Pull-Up (Gymnastics - bodyweight movement). Two gymnastics movements and one weightlifting movement, distributed as 33/33/34.