Workout Description

Why This Workout Is Hard

This workout combines high-volume upper body work (20 total pull-ups, 30 total push-ups per round) with significant running bookends. The strict-to-kipping pull-up transition creates immediate grip and lat fatigue, followed by hand-release push-ups when shoulders are already compromised. Four rounds amplifies this fatigue accumulation with minimal recovery. The 2800m total running adds aerobic demand but also leg fatigue affecting push-up performance. Most athletes will need to break movements significantly.

Benchmark Times for WOD

• Elite: <15:00
• Advanced: 17:30-20:00
• Intermediate: 22:30-25:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Extremely high upper body volume with 80 total pull-ups and 120 push-ups will severely test muscular endurance and grip stamina.
• Endurance (8/10): Two 1400m runs bookending high-volume bodyweight work creates significant cardiovascular demand and tests aerobic capacity throughout.
• Speed (4/10): Pacing strategy crucial for managing fatigue across runs and high-volume bodyweight work, with transitions between movements important.
• Strength (3/10): Primarily bodyweight movements with strict pull-ups providing the highest strength demand, but focus is on endurance rather than max strength.
• Flexibility (3/10): Hand release push-ups require full range of motion, and pull-ups demand shoulder mobility, but nothing extreme.
• Power (2/10): Kipping pull-ups provide some explosive hip drive, but the high volume nature limits power output in favor of efficiency.

Movements

• Push-Up
• Sit-Up
• Run
• Hand-Release Push-Up
• Kipping Pull-Up
• Strict Pull-Up

Benchmark Notes

This workout combines significant running volume (2800m total) with high-volume upper body gymnastics work. Breaking it down movement by movement: First 1400m Run: Elite athletes 5:30-6:00, recreational 8:30-9:30 4 Rounds of gymnastics work: - 5 Strict Pull-Ups: 8-15 sec per round when fresh, but strict pull-ups create significant fatigue - 15 Kipping Pull-Ups: 15-30 sec per round, heavily affected by strict pull-up pre-fatigue - 10 Hand Release Push-Ups: 12-20 sec per round - 20 Push-Ups: 20-40 sec per round, compounded by previous upper body work - 40 Sit-Ups: 40-60 sec per round Total gymnastics per round: 95-165 sec when fresh, but fatigue multipliers apply: - Round 1: 1.0x = 95-165 sec - Round 2: 1.1x = 105-180 sec - Round 3: 1.2x = 115-200 sec - Round 4: 1.3x = 125-215 sec Total gymnastics work: 440-760 sec across all rounds Final 1400m Run: After significant upper body fatigue, running times degrade by 15-25%. Elite 6:15-7:00, recreational 10:00-11:30 Transitions and brief rests between movements add 30-60 sec total. This workout is most similar to Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) but with added running volume. Angie benchmarks: L10 900-1080 sec, L5 1320-1500 sec, L1 1980-2400 sec. However, this workout has 2800m of running (approximately 8-15 minutes depending on ability) plus the gymnastics work, making it significantly longer. Comparing to Helen (which includes 1200m running per round), this workout has more running volume and higher gymnastics volume, justifying longer times. Final targets: L10: 15:00, L5: 25:00, L1: 35:00

Modality Profile

5 gymnastics movements (Strict Pull Up, Kipping Pull Up, Hand-Release Push-Up, Push-Up, Sit-Up) and 1 monostructural movement (Run). With 5 out of 6 movements being gymnastics, this gives 83% gymnastics rounded to 80%, and 17% monostructural rounded to 20%.