Workout Description

Why This Workout Is Very Hard

This workout combines moderate-heavy loads (135/85) with extremely high volume across multiple movement patterns in a continuous format. The 280+ total reps with barbell movements, plus bodyweight exercises and cardio, creates massive fatigue accumulation. The chipper structure prevents recovery, and grip/posterior chain will be severely compromised by the time athletes reach the second half. Most will need significant scaling.

Benchmark Times for Drag the Cat

• Elite: <24:00
• Advanced: 27:00-30:00
• Intermediate: 33:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume across all movements (40 deadlifts, 50 squats, 40 pull-ups) tests muscular endurance extensively, especially with grip fatigue.
• Endurance (8/10): Long chipper format with 400m run and 1000m row creates significant cardiovascular demand, requiring sustained aerobic output throughout.
• Strength (6/10): Moderate loads at 135/85 lbs for deadlifts, cleans, and push press require significant strength but not maximal effort.
• Power (5/10): Cleans and push press are explosive movements, but high volume shifts focus from pure power to power endurance.
• Flexibility (4/10): HSPU and cleans demand good shoulder mobility, while deadlifts require hip hinge flexibility for proper positioning.
• Speed (3/10): Partner format with one person working creates natural rest periods, reducing speed cycling demands compared to individual efforts.

Movements

• Push Press
• Air Squat
• Burpee
• Deadlift
• Run
• Clean
• Handstand Push-Up
• Row
• Pull-Up

Benchmark Notes

This is an extremely high-volume partner chipper with 520 total reps plus 1400m of running/rowing. Breaking down by movement clusters: First half (40 DL + 50 squats + 30 cleans + 40 pull-ups + 20 burpees + 30 push press + 10 HSPU + 400m run): ~180 reps plus run. Second half mirrors this with additional 1000m row. Using Linda (10-1 deadlift/bench/clean ladder) as closest anchor at L10: 1140-1320 sec, L5: 1500-1800 sec, L1: 2160-2520 sec. However, this workout has 3x the volume of Linda with similar loading patterns. The 135/85 lb loading across deadlifts, cleans, and push press creates significant grip and posterior chain fatigue. Partner format means one person working while other rests, but transitions add time. Movement breakdown: 40 deadlifts at 135/85 = 80-120 sec fresh, 50 air squats = 50-75 sec, 30 cleans = 90-150 sec (grip fatigue), 40 pull-ups = 80-160 sec (sets of 8-5-3), 20 burpees = 60-80 sec, 30 push press = 90-120 sec, 10 HSPU = 80-120 sec (high fatigue), 400m run with medball = 120-180 sec. This totals ~650-1010 sec for first half. Second half experiences 30-50% fatigue penalty, plus 1000m row adds 240-360 sec. Total estimated range: 1440-2520 sec base, extending to 3600 sec for scaled athletes. The high skill demand (HSPU), grip intensity, and sheer volume justify scaling from Linda's anchor with 2.5-3x multiplier for volume increase.

Modality Profile

9 total movements: 4 Gymnastics (Air Squat, Pull-Up, Burpee, Handstand Push-Up), 2 Monostructural (Run, Row), 3 Weightlifting (Deadlift, Clean, Push Press). Percentages: 44% G, 22% M, 33% W.