Workout Description

Why This Workout Is Hard

This workout combines significant volume (8 rounds) with continuous work across multiple energy systems. The 50/35lb thrusters become increasingly difficult as grip and shoulders fatigue from burpees, while the 400m runs provide minimal recovery between rounds. The 3,200m total running distance plus 96 thrusters creates substantial metabolic demand. Most athletes will need 35-45 minutes, requiring multiple movement breaks and potential weight scaling due to cumulative fatigue.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of thrusters, burpees, and double unders across 8 rounds will severely test muscular endurance in shoulders, legs, and core.
• Endurance (8/10): Eight rounds of continuous work with running creates significant cardiovascular demand, testing aerobic capacity throughout the extended workout duration.
• Speed (7/10): Fast transitions between movements and maintaining pace across 8 rounds is crucial for performance in this high-intensity workout format.
• Power (6/10): Burpees and double unders are explosive movements requiring power output, though fatigue will diminish power as rounds progress.
• Strength (4/10): Moderate dumbbell weight for thrusters provides some strength demand, but primary focus is endurance rather than maximal force production.
• Flexibility (3/10): Thrusters require overhead mobility, burpees need hip flexion, and double unders require basic shoulder and ankle range of motion.

Movements

• Run
• Thruster
• Burpee
• Double-Under

Benchmark Notes

This workout is most similar to Helen (3 rounds: 400m run, 21 KB swing, 12 pull-ups) but with 8 rounds instead of 3, making it significantly longer and more demanding. Helen benchmarks: L10 450-510 sec, L5 630-690 sec, L1 900-1080 sec. Breaking down this workout: 400m runs will start at 75-90 sec but degrade significantly due to fatigue from thrusters and burpees. DB thrusters at 50/35 lbs are moderate load, taking 2-3 sec per rep fresh but increasing to 3-4 sec in later rounds due to shoulder fatigue. Burpees will take 3-4 sec each initially, extending to 4-5 sec with accumulated fatigue. Double unders at 25 reps take 12-15 sec when fresh but can extend to 20-30 sec with trip-ups and fatigue. Round-by-round estimate for elite athlete: Rounds 1-2 (fresh): 400m in 75 sec, 12 thrusters in 30 sec, 12 burpees in 40 sec, 25 DU in 15 sec = 160 sec per round. Rounds 3-4: 1.15x fatigue = 184 sec per round. Rounds 5-6: 1.3x fatigue = 208 sec per round. Rounds 7-8: 1.5x fatigue = 240 sec per round. Total: 2×160 + 2×184 + 2×208 + 2×240 = 1584 sec, plus transitions (~60 sec) = ~1650 sec. However, this is much longer than Helen's 3 rounds, so additional mental fatigue and pacing considerations push elite times to 1080-1200 sec range. Scaling proportionally from Helen: if Helen L10 is ~480 sec for 3 rounds, this 8-round version should be roughly 2.5-3x longer, putting L10 around 1080-1200 sec, L5 around 1560 sec, and L1 around 2100 sec. Final targets: L10: 1080-1200 sec, L5: 1560 sec, L1: 2100 sec.

Modality Profile

4 movements total: Run (M), Thruster (W), Burpee (G), Double-Under (G). 2 Gymnastics movements (50%), 1 Monostructural (25%), 1 Weightlifting (25%)