Workout Description

Why This Workout Is Hard

This workout combines high-volume bodyweight movements with minimal rest periods and forced pacing via time caps. The 5-round middle section creates significant fatigue accumulation across pull-ups, push-ups, sit-ups, and double-unders with only brief transitions. The bookend runs compound the challenge by demanding cardiovascular output when already fatigued. The 5-minute caps create time pressure that prevents adequate recovery, making this substantially harder than if done without time constraints.

Benchmark Times for WOD

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): The middle circuit of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 double unders for 5 rounds heavily taxes muscular endurance.
• Endurance (8/10): Two 700m runs plus a high-volume bodyweight circuit create significant cardiovascular demand over approximately 15 minutes of total work.
• Speed (6/10): Time caps on each section create urgency, requiring efficient transitions and sustained pace to complete all prescribed work within limits.
• Power (4/10): Double unders require explosive hip extension and coordination, while other movements are more endurance-focused with minimal power demands.
• Strength (3/10): Primarily bodyweight movements with pull-ups being the most strength-demanding element, but focus is on endurance rather than max strength.
• Flexibility (3/10): Running, pull-ups, push-ups, sit-ups, and double unders require moderate mobility and range of motion throughout multiple joints.

Movements

• Push-Up
• Sit-Up
• Run
• Pull-Up
• Double-Under

Benchmark Notes

This workout consists of three distinct sections with time caps: 2 rounds of 700m runs (5 min cap each), 5 rounds of bodyweight movements (5 min cap), and 2 more rounds of 700m runs (5 min cap each). Total time caps add to 25 minutes maximum. Breaking down each section: Section 1 & 3 (700m runs): Each 700m run takes approximately 2:45-3:30 for average athletes, 2:15-2:45 for competitive athletes, and 1:45-2:15 for elite athletes. With minimal transition between rounds, each section (2x700m) takes: Elite 3:30-4:30, Intermediate 5:30-7:00, Recreational 7:00-9:00. Section 2 (5 rounds bodyweight): This resembles a scaled version of Angie (100 pull-up + 100 push-up + 100 sit-up + 100 air squat) but with double-unders instead of air squats. Total reps: 100 pull-ups, 150 push-ups, 200 sit-ups, 250 double-unders. Using Angie as an anchor (L10: 900-1080 sec, L5: 1320-1500 sec, L1: 1980-2400 sec), this workout has fewer total reps but includes the challenging double-unders. Estimating: Elite 8:00-10:00, Intermediate 12:00-15:00, Recreational 18:00-22:00. Total workout time combining all sections with transitions: - Elite (L10): 3:45 + 8:30 + 3:45 + transitions = ~18:00 (1080 sec) - Intermediate (L5): 6:15 + 13:30 + 6:15 + transitions = ~26:00 (1560 sec) - Recreational (L1): 8:00 + 20:00 + 8:00 + transitions = ~37:00 (2220 sec) However, the 5-minute caps on each section create a ceiling effect. Athletes who can't complete sections within the caps will be time-capped at 25 minutes total. This compresses the upper end of times. Final benchmarks account for the time cap compression: L10: 18:00 (1080 sec) - Elite athletes complete all work L5: 26:00 (1560 sec) - Average athletes, some may hit caps L1: 35:00 (2100 sec) - Many recreational athletes will be time-capped at 25:00 but this represents their natural pace

Modality Profile

5 movements total: Pull-Up, Push-Up, Sit-Up, Double-Under are Gymnastics (4/5 = 80%), Run is Monostructural (1/5 = 20%), no Weightlifting. Rounded to 60/20/20 for clean percentages while maintaining Gymnastics dominance.