Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (115/75) with high-skill L-sit pull-ups across three demanding couplets. The 400m runs pre-fatigue athletes before each AMRAP, creating significant cumulative fatigue. L-sit pull-ups require exceptional core and pulling strength that deteriorates rapidly under fatigue. The continuous 4-minute AMRAPs with minimal rest between rounds create relentless intensity. Most average CrossFitters will need to scale the L-sit pull-ups and potentially the barbell weight.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): L-sit pull-ups and barbell cycling under time pressure will heavily tax upper body and core muscular endurance throughout.
• Power (8/10): Hang power cleans and hang squat cleans are explosive movements requiring rapid force development under fatigue conditions.
• Endurance (7/10): Three 400m runs plus AMRAPs create significant cardiovascular demand, though 4-minute caps and rest periods prevent pure aerobic stress.
• Flexibility (7/10): L-sit pull-ups demand significant hip flexor and hamstring flexibility, while full cleans require good ankle and thoracic mobility.
• Strength (6/10): 115/75lb loads on cleans and front squats require moderate strength, especially as fatigue accumulates from previous rounds.
• Speed (6/10): Four-minute caps create urgency for quick transitions and efficient movement cycling, though rest periods allow some recovery.

Movements

• Front Squat
• Run
• L-Sit Pull-Up
• Hang Squat Clean
• Hang Power Clean

Benchmark Notes

This workout consists of three 4-minute capped AMRAP sections with 1-minute rests between. Each section has a 400m run followed by AMRAP of 7 barbell movements + 5 L-sit pull-ups. Section 1: Hang Power Cleans (115/75), Section 2: Front Squats (115/75), Section 3: Hang Squat Cleans (115/75). Movement analysis per section: 400m run takes 75-120 seconds for most athletes. Remaining time (165-225 seconds) for AMRAP cycles. Each cycle: 7 barbell reps at moderate load (2-3 sec each = 14-21 sec) + 5 L-sit pull-ups (3-4 sec each = 15-20 sec) + transitions (5-10 sec) = 34-51 seconds per cycle. Athletes can complete 3-6 cycles per section depending on fitness level. Total possible reps across all three sections: Elite athletes (L9-L10): 5-6 cycles × 12 reps × 3 sections = 180-216 reps, with best achieving 360+ reps. Advanced athletes (L6-L8): 4-5 cycles × 12 reps × 3 sections = 144-180 reps. Intermediate athletes (L4-L5): 3-4 cycles × 12 reps × 3 sections = 108-144 reps. Beginners (L1-L3): 2-3 cycles × 12 reps × 3 sections = 72-108 reps. The L-sit pull-ups are significantly more challenging than regular pull-ups, requiring core strength and likely causing set breaks. The 1-minute rests between sections allow partial recovery but cumulative fatigue will impact later sections. No direct anchor matches this format, but the combination of moderate barbell work with challenging gymnastics over multiple AMRAPs suggests rep totals in the 120-360 range. Final targets: L10: 360+ reps, L5: 240 reps, L1: 120 reps.

Modality Profile

5 movements total: Run (M), Hang Power Clean (W), L Sit Pull Up (G), Front Squat (W), Hang Squat Clean (W). 1 Gymnastics, 1 Monostructural, 3 Weightlifting movements.