Workout Description

Why This Workout Is Hard

This workout combines high-skill chest-to-bar pull-ups with overhead loaded lunges in a continuous format across 8 rounds. The overhead position (70/53) creates significant shoulder and core fatigue that directly interferes with pull-up performance. With 48 total C2B pull-ups and 96 overhead lunges, fatigue accumulation is substantial. Most athletes will need to scale the pull-up variation or weight, making this challenging for the average CrossFitter.

Benchmark Times for 30:01 - 50:00

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of chest-to-bar pull-ups (48 total) and overhead lunges (96 total) will severely test upper body and core muscular endurance.
• Endurance (7/10): Eight rounds of continuous work with minimal rest creates significant cardiovascular demand, especially with overhead loading and pulling movements combined.
• Strength (6/10): Moderate overhead loading (70/53) combined with strict pulling strength requirements from chest-to-bar pull-ups demands significant strength capacity.
• Speed (5/10): Steady pacing crucial across eight rounds; grip fatigue and overhead positioning will limit cycling speed as workout progresses.
• Flexibility (4/10): Overhead positioning and deep lunge range of motion require good shoulder and hip mobility, plus thoracic extension for chest-to-bar.
• Power (3/10): Some explosive pulling required for chest-to-bar, but overhead lunges are more strength-endurance focused with minimal power demands.

Movements

• Chest-to-Bar Pull-Up
• Overhead Lunge

Benchmark Notes

This workout consists of 8 rounds alternating between chest-to-bar pull-ups and overhead contra reverse lunges. Each round contains 6 chest-to-bar pull-ups and 12 overhead lunges (6 per arm). Total volume: 48 chest-to-bar pull-ups + 96 overhead lunges at 70/53 lbs. Movement analysis: - Chest-to-bar pull-ups: More demanding than regular pull-ups, requiring 1.5-2.5 sec per rep fresh - Overhead contra reverse lunges: Complex unilateral movement with overhead load, approximately 2-3 sec per rep fresh Round-by-round breakdown: Rounds 1-2 (fresh): C2B 1.8 sec/rep, lunges 2.2 sec/rep = ~24 sec per round Rounds 3-4 (1.15x fatigue): ~28 sec per round Rounds 5-6 (1.25x fatigue): ~30 sec per round Rounds 7-8 (1.4x fatigue): ~34 sec per round Transitions between movements: 3-5 sec per transition (2 per round) Set breaking: Pull-ups likely broken into 3-3 or 4-2 sets in later rounds, lunges may be broken into smaller sets Rest between broken sets: 5-10 sec Total estimated time ranges: - Elite (L10): 6:00 - accounting for minimal set breaking, efficient transitions - Advanced (L5): 10:00 - moderate set breaking, some rest between sets - Novice (L1): 18:00 - significant set breaking, longer rest periods, potential scaling This workout combines high-skill gymnastics with challenging unilateral strength work, creating significant grip and shoulder fatigue. The alternating arm pattern in lunges adds complexity and prevents compensation patterns. Final targets: L10: 360 sec (6:00), L5: 600 sec (10:00), L1: 1080 sec (18:00)

Modality Profile

Chest-to-Bar Pull-Up is a bodyweight gymnastics movement, while Overhead Lunge with external load is a weightlifting movement. Two modalities split evenly at 50/50.