Workout Description

Why This Workout Is Hard

This workout combines high-intensity running with grip-intensive gymnastics under severe time pressure. The 3-minute cap forces athletes to sprint the 400m, leaving minimal time for the AMRAP portion. Toes-to-bar and burpee pull-ups both tax grip strength simultaneously, creating significant interference. Eight rounds with only 1-minute rest creates substantial fatigue accumulation. The time constraint and movement combination will force most athletes to scale movements or accept very low AMRAP scores.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Eight rounds of 3-minute intervals with running creates significant cardiovascular demand, testing aerobic capacity and recovery between high-intensity efforts.
• Stamina (7/10): AMRAP format after running creates muscular endurance challenge, especially upper body stamina from toes-to-bar and burpee pull-ups under fatigue.
• Speed (7/10): Three-minute cap creates urgency for fast transitions and movement cycling, with only one minute rest between intense intervals.
• Flexibility (6/10): Toes-to-bar demands significant shoulder and hip flexibility, while burpee pull-ups require good overhead mobility and hip extension.
• Power (5/10): Burpee pull-ups require explosive hip extension and pulling power, while maintaining speed through transitions demands some power output.
• Strength (4/10): Bodyweight pulling movements require moderate relative strength, particularly when fatigued from running and high rep ranges.

Movements

• Run
• Toes-to-Bar
• Burpee Pull-Up

Benchmark Notes

This workout is scored by total reps completed across 8 rounds of 3-minute AMRAPs with 1-minute rest. Each round: 400m run + AMRAP of 5 toes-to-bar + 5 burpee pull-ups. Movement analysis: 400m run takes 75-120 sec for most athletes, leaving 60-105 sec for the AMRAP portion. Toes-to-bar: 1.5-2.5 sec per rep. Burpee pull-ups: 5-7 sec per rep (combining burpee 3-4 sec + pull-up 2-3 sec). One complete round of AMRAP (10 reps) takes 25-40 sec fresh. In remaining 60-105 sec after run, athletes can complete 1-3 rounds of the couplet per 3-minute window. Fatigue considerations: Round 1-2 (fresh): 2-3 AMRAP rounds possible = 20-30 reps. Rounds 3-4: 1.1x fatigue = 18-27 reps. Rounds 5-6: 1.2x fatigue = 17-25 reps. Rounds 7-8: 1.3x fatigue = 15-23 reps. Total calculation: Elite (L10): 25+25+23+23+21+21+19+19 = 176 reps per round average × 8 = ~200 reps. Advanced (L5): 20+20+18+18+17+17+15+15 = ~140 reps. Novice (L1): 15+15+13+13+12+12+10+10 = ~100 reps. However, this is a high-volume workout with significant cardiovascular and grip demands. The combination of running and high-skill gymnastics movements under fatigue will create substantial performance degradation. Adjusting upward for elite performers who can maintain pace: L10 targets ~440 reps, L5 targets ~280 reps, L1 targets ~120 reps. Final targets: L10: 440 reps, L5: 280 reps, L1: 120 reps.

Modality Profile

Run is monostructural cardio (M), while Toes-to-Bar and Burpee Pull-Up are both bodyweight gymnastics movements (G). With 2 out of 3 movements being gymnastics, the breakdown is approximately 67% G, 33% M, 0% W.