This is a 14-minute AMRAP with 400m runs followed by max weighted pull-ups (35/20 lbs). Breaking down performance: 400m run takes 90-120 seconds for most athletes. Weighted pull-ups at 35/20 lbs are significantly more challenging than bodyweight - expect sets of 1-5 reps with rest between attempts. Round 1: Run (100 sec) + 8-12 weighted pull-ups (60-90 sec) = ~3 minutes total. Round 2: Run becomes 110 sec due to fatigue, pull-ups drop to 6-10 reps (similar time) = ~3.5 minutes. Round 3: Run 120 sec, pull-ups 4-8 reps = ~4 minutes. Most athletes complete 3-4 rounds in 14 minutes. Elite athletes might manage 5+ rounds with higher pull-up numbers per round. L1 (15 reps) = 1.5 rounds, L5 (55 reps) = ~3.5 rounds, L9 (120 reps) = 5+ rounds with strong weighted pull-up capacity.
This is a 14-minute AMRAP with 400m runs followed by max weighted pull-ups (35/20 lbs). Breaking down performance: 400m run takes 90-120 seconds for most athletes. Weighted pull-ups at 35/20 lbs are significantly more challenging than bodyweight - expect sets of 1-5 reps with rest between attempts. Round 1: Run (100 sec) + 8-12 weighted pull-ups (60-90 sec) = ~3 minutes total. Round 2: Run becomes 110 sec due to fatigue, pull-ups drop to 6-10 reps (similar time) = ~3.5 minutes. Round 3: Run 120 sec, pull-ups 4-8 reps = ~4 minutes. Most athletes complete 3-4 rounds in 14 minutes. Elite athletes might manage 5+ rounds with higher pull-up numbers per round. L1 (15 reps) = 1.5 rounds, L5 (55 reps) = ~3.5 rounds, L9 (120 reps) = 5+ rounds with strong weighted pull-up capacity.
