Workout Description

Why This Workout Is Hard

This workout combines high-skill movements (wall walks, toes to bar) with grip-intensive weighted crawls in a continuous format across 4 rounds. The weighted bar crawls will significantly fatigue grip and shoulders before wall walks, making the inverted holds much harder. Toes to bar after fatigued grip creates a compounding effect. The 160ft total crawling distance with 50/35lbs will challenge most athletes significantly, requiring multiple breaks and scaling.

Benchmark Times for GETTIN GNARLY

• Elite: <12:00
• Advanced: 14:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of upper body pulling and core work across multiple rounds will severely test muscular endurance, particularly grip and shoulder stamina.
• Endurance (7/10): Four rounds of continuous movement with minimal rest creates significant cardiovascular demand, especially with the metabolic stress from wall walks and toes to bar.
• Flexibility (6/10): Wall walks demand significant shoulder and thoracic mobility, while toes to bar requires good hamstring flexibility and overhead shoulder range of motion.
• Speed (5/10): Pacing and efficient transitions between movements are important, but the grinding nature of wall walks limits overall cycling speed potential.
• Strength (4/10): Weighted bar crawls provide moderate loading, while wall walks and toes to bar require significant relative strength but not maximal force production.
• Power (2/10): Movements are primarily grinding in nature with minimal explosive demands; focus is on sustained muscular output rather than explosive power generation.

Movements

• Weighted Bear Crawl
• Wall Walk
• Toes-to-Bar

Benchmark Notes

This workout consists of 4 rounds of: 40ft Weighted Bar Crawl (50/35lbs), 10 Wall Walks, 40ft Weighted Bar Crawl, 10 Toes to Bar. Breaking down movement by movement: Weighted Bar Crawl (40ft at 50/35lbs): This is a challenging grip and core movement. Fresh state estimate is 15-20 seconds per 40ft segment for intermediate athletes. Wall Walks: These are highly demanding on shoulders and core. Fresh estimate is 8-12 seconds per rep for intermediate athletes, so 10 reps = 80-120 seconds. Toes to Bar: Standard gymnastics movement, 1.5-2.5 seconds per rep fresh, so 10 reps = 15-25 seconds. Round-by-round breakdown with fatigue: Round 1 (fresh): Bar Crawl 18s + Wall Walks 100s + Bar Crawl 18s + T2B 20s + transitions 15s = 171s. Round 2 (1.1x fatigue): Bar Crawl 20s + Wall Walks 110s + Bar Crawl 20s + T2B 22s + transitions 18s = 190s. Round 3 (1.25x fatigue): Bar Crawl 23s + Wall Walks 125s + Bar Crawl 23s + T2B 25s + transitions 20s = 216s. Round 4 (1.4x fatigue): Bar Crawl 25s + Wall Walks 140s + Bar Crawl 25s + T2B 28s + transitions 22s = 240s. Total estimated time for L5 athlete: 171 + 190 + 216 + 240 = 817s ≈ 13:40, rounded to 840s. This workout is most similar to a gymnastics-heavy chipper with significant grip and shoulder demands. The closest anchor is Helen (3 rounds with mixed movements), but this workout is more grip-intensive and has higher gymnastics demands with wall walks. Helen L5 is 630-690s for 3 rounds, so scaling to 4 rounds with more demanding movements suggests 840-960s range is appropriate. Elite athletes (L10) with superior gymnastics skills and grip strength could complete this around 12 minutes (720s), while novice athletes (L1) might take 25-30 minutes (1500-1800s) with significant rest between movements. Final targets - Male: L10: 720s (12:00), L5: 840s (14:00), L1: 1800s (30:00).

Modality Profile

2 of 3 movements are gymnastics (Wall Walk, Toes-to-Bar) and 1 is weightlifting (Weighted Bear Crawl). No monostructural movements present.