Workout Description

Why This Workout Is Hard

This workout combines two challenging elements: continuous aerobic demand from repeated 400m runs with maximal effort weighted pull-ups requiring significant upper body strength. The AMRAP format prevents recovery between rounds, creating cumulative grip and lat fatigue. Most average CrossFitters will struggle with the weighted pull-up volume under fatigue, likely needing to scale weight or substitute movements after 2-3 rounds.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Weighted pull-ups for max reps will heavily tax upper body muscular endurance, especially grip and lat stamina over multiple rounds.
• Endurance (7/10): The 14-minute AMRAP with 400m runs creates significant cardiovascular demand, requiring sustained aerobic output throughout the workout duration.
• Strength (6/10): Weighted pull-ups with 35/20 lbs demand significant upper body strength, though not maximal loads, creating moderate strength requirements.
• Speed (6/10): Transition efficiency between runs and pull-ups is crucial, plus maintaining pace on 400m runs affects total volume.
• Flexibility (3/10): Running requires basic hip mobility while weighted pull-ups need adequate shoulder and thoracic spine range of motion.
• Power (2/10): Minimal power demand as weighted pull-ups are strength-endurance focused and running is steady-state rather than explosive.

Movements

• Run
• Weighted Pull-Up

Benchmark Notes

This is a 14-minute AMRAP with 400m runs followed by max weighted pull-ups (35/20 lb). Since it's scored as 'Reps', we're counting total weighted pull-ups completed. Breaking this down: Each 400m run takes 75-120 seconds for most athletes (using standard run times). This leaves approximately 12-13 minutes for weighted pull-ups across multiple rounds. Weighted pull-ups at 35 lb are significantly harder than bodyweight - expect 30-50% fewer reps than regular pull-ups due to the added load. Elite athletes might complete 10-12 rounds (runs + pull-up sets), getting 12-15 weighted pull-ups per round for 140+ total reps. Advanced athletes (L7-L8) would complete 8-10 rounds with 10-14 reps per round for 110-125 total. Intermediate athletes (L5-L6) manage 6-8 rounds with 8-12 reps per round for 80-95 total. Beginners (L1-L3) complete 3-5 rounds with 4-10 reps per round for 20-50 total. The weighted nature creates significant grip fatigue and lat exhaustion, requiring longer rest periods between sets. Transitions between runs and pull-ups add 5-10 seconds per round. No direct anchor matches this format, but using Cindy (20-min AMRAP with bodyweight pull-ups) as reference: Cindy L10 gets 25-30 rounds × 5 pull-ups = 125-150 total pull-ups. Our workout is shorter (14 vs 20 min) but uses weighted pull-ups, so the rep counts align reasonably. Final targets: L10: 140+ reps, L5: 80 reps, L1: 20 reps.

Modality Profile

Run is monostructural cardio (M) and Weighted Pull-Up is a weightlifting movement due to external load (W). Two modalities split evenly.