Workout Description

Why This Workout Is Hard

This workout combines significant aerobic demand (3/4-mile run), high-skill gymnastics under fatigue (toes-to-bars after running), and continuous high-intensity work (16 rounds of burpees + box jumps). The goblet squats at the end hit already-fatigued legs. The continuous nature with no built-in rest, plus movement interference (grip fatigue from TTB affecting burpees), creates substantial cumulative fatigue that will challenge most athletes.

Benchmark Times for Operation Red Wings

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume toes-to-bars and burpee box jump-overs will severely tax upper body and core stamina, plus 47 goblet squats challenges leg endurance.
• Endurance (8/10): The 3/4-mile run plus 16 rounds of continuous work creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Flexibility (6/10): Toes-to-bars require significant shoulder and hip flexibility, while burpee box jump-overs demand ankle and hip mobility for efficient movement.
• Speed (6/10): Fast transitions between movements and efficient cycling of high-rep exercises are crucial for minimizing time in this for-time format.
• Power (5/10): Burpee box jump-overs require explosive hip extension and jumping power, while other movements are more endurance-focused than power-driven.
• Strength (4/10): Moderate strength demand from 53/70-lb goblet squats and bodyweight pulling strength for toes-to-bars, but not maximal loading.

Movements

• Burpee Box Jump-Over
• Goblet Squat
• Toes-to-Bar
• Run

Benchmark Notes

This workout consists of three distinct phases: a 3/4-mile run (1,200m), 16 rounds of 8 toes-to-bars + 8 burpee box jump-overs, then 47 goblet squats. I'll analyze each phase separately then combine with transitions and fatigue. Phase 1 - 3/4 Mile Run (1,200m): Using standard running paces, elite athletes complete this in 180-210 sec, intermediate in 270-300 sec, and recreational in 420-480 sec. Phase 2 - 16 Rounds (8 TTB + 8 Burpee Box Jump-Overs): Each round contains 16 total reps. Fresh state: TTB = 1.5-2.5 sec/rep, Burpee Box Jump-Overs = 4-5 sec/rep. Per round fresh time: 8×2 + 8×4.5 = 52 sec. With 16 rounds, significant fatigue accumulates. Early rounds (1-4): 1.0x multiplier = 52 sec/round. Mid rounds (5-10): 1.2x multiplier = 62 sec/round. Late rounds (11-16): 1.5x multiplier = 78 sec/round. Total: 4×52 + 6×62 + 6×78 = 208 + 372 + 468 = 1,048 sec for elite. Add transitions between rounds (2 sec each) = 32 sec. Phase 2 elite total: 1,080 sec. For recreational athletes, base times are 50% slower and fatigue multipliers are higher, resulting in approximately 1,800 sec. Phase 3 - 47 Goblet Squats: With 70/53 lb KB, elite athletes average 2 sec/rep = 94 sec. Recreational athletes with fatigue from previous phases: 3 sec/rep = 141 sec. Transitions between phases: Elite 10 sec each (20 sec total), recreational 20 sec each (40 sec total). Total Time Calculation: - Elite (L9-L10): 200 + 1,080 + 94 + 20 = 1,394 sec ≈ 23:15 - Intermediate (L5): 285 + 1,440 + 120 + 30 = 1,875 sec ≈ 31:15 - Recreational (L1-L2): 450 + 1,800 + 141 + 40 = 2,431 sec ≈ 40:30 This workout is most similar to longer mixed-modal benchmarks like Kelly or Murph in duration and complexity. The high volume of gymnastics movements with a significant monostructural component creates substantial fatigue accumulation. Final targets: L10: 15:00, L5: 23:00, L1: 35:00

Modality Profile

4 movements total: Run (M), Toes-to-Bar (G), Burpee Box Jump-Over (G), Goblet Squat (W). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)