Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy weight (95/65) with high volume across 5 rounds totaling 75 reps per movement. The strict pull-ups will quickly fatigue grip and lats, directly impacting the push press performance. Front squats at the end compound leg fatigue while grip is already compromised. The continuous nature with no built-in rest creates significant cumulative fatigue, requiring most athletes to scale weight or break reps substantially.

Benchmark Times for HEART BURN

• Elite: <6:30
• Advanced: 7:30-8:30
• Intermediate: 9:30-10:30
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of strict pull-ups combined with weighted movements creates significant muscular endurance demands, especially for upper body and legs.
• Endurance (6/10): Five rounds of continuous work with moderate rep ranges will elevate heart rate and challenge cardiovascular capacity throughout the workout.
• Strength (6/10): 95/65lb loads for push press and front squats require moderate strength levels, while strict pull-ups demand relative strength endurance.
• Flexibility (4/10): Front squats require good ankle and hip mobility, while strict pull-ups and push press need adequate shoulder range of motion.
• Speed (4/10): Steady pacing required to maintain output across five rounds, with transitions between three different movement patterns affecting cycle time.
• Power (3/10): Push press involves some explosive hip drive, but the moderate loads and rep scheme don't emphasize maximum power output.

Movements

• Push Press
• Front Squat
• Strict Pull-Up

Benchmark Notes

This workout consists of 5 rounds of 5 strict pull-ups, 10 push press (95/65), and 15 front squats (95/65). I'll analyze this movement by movement with fatigue considerations. Movement Analysis: - Strict Pull-Ups: 2-3 sec per rep (much slower than kipping), 5 reps = 10-15 sec per round fresh - Push Press (95/65): 2-3 sec per rep, 10 reps = 20-30 sec per round fresh - Front Squats (95/65): 2-3 sec per rep, 15 reps = 30-45 sec per round fresh - Transitions between movements: 3-8 sec each Round-by-Round Breakdown (Elite Male): Round 1: Pull-ups 12s + Push press 22s + Front squats 32s + transitions 10s = 76s Round 2: Pull-ups 14s + Push press 25s + Front squats 36s + transitions 12s = 87s (fatigue 1.1x) Round 3: Pull-ups 16s + Push press 28s + Front squats 40s + transitions 14s = 98s (fatigue 1.2x) Round 4: Pull-ups 18s + Push press 32s + Front squats 45s + transitions 16s = 111s (fatigue 1.3x) Round 5: Pull-ups 20s + Push press 36s + Front squats 50s + transitions 18s = 124s (fatigue 1.4x) Total Elite: ~496s (8:16) The strict pull-ups are the major limiting factor here, as they're significantly more demanding than kipping pull-ups and will cause rapid fatigue. The barbell work at 95lbs is moderate but will accumulate fatigue across 5 rounds. This workout is most similar to a strength-endurance chipper with moderate loading. Using Helen as a reference anchor (3 rounds with pull-ups), but adjusting for 5 rounds and the strict pull-up difficulty: - Helen L10: 450-510s for males - This workout has 5 rounds vs 3, and strict pull-ups vs kipping, suggesting 20-30% longer times - Estimated elite range: 390-450s Final targets - L10: 390s, L5: 630s, L1: 1080s

Modality Profile

3 movements total: Strict Pull-Up (Gymnastics), Push Press (Weightlifting), Front Squat (Weightlifting). 1 Gymnastics movement (33%) and 2 Weightlifting movements (67%).