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

• Weighted Pull-Up
• Run

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 standard pull-ups due to the added load. Elite athletes might complete 8-10 rounds (runs + pull-up sets), getting 15-20 weighted pull-ups per round in early rounds, degrading to 8-12 in later rounds due to fatigue. The grip and lat fatigue from weighted pull-ups compounds significantly. Using Cindy (20-min AMRAP with bodyweight pull-ups) as a reference anchor where L10 gets 25-30 rounds (125-150 total pull-ups), we adjust for: 1) Shorter time domain (14 vs 20 min = 70% time), 2) Added weight reducing reps by ~40%, 3) 400m runs consuming ~90 seconds per round. This yields L10 around 140 weighted pull-ups, L5 around 80, and L1 around 20. The progression accounts for the exponential difficulty increase with weighted movements and accumulated fatigue over 14 minutes.

Modality Profile

Run is monostructural cardio (M), Weighted Pull-Up is weightlifting due to external load (W). Two modalities split 50/50.