Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy weight (95/65) with high volume across 5 rounds with no built-in rest. The strict pull-ups will quickly fatigue grip and lats, directly impacting the push press performance. Front squats at the end of each round will accumulate significant leg fatigue. The continuous nature prevents recovery, and most average athletes will need to break up movements significantly or scale weight to complete as prescribed.

Benchmark Times for HEART BURN

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• 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 on push press and front squats require moderate strength, while strict pull-ups demand relative strength endurance.
• Speed (5/10): Moderate rep ranges allow for steady pacing, but grip fatigue from pull-ups will slow transitions and cycling speed.
• Flexibility (4/10): Front squats require good ankle and hip mobility, while strict pull-ups and push press need adequate shoulder range of motion.
• Power (3/10): Push press has explosive component, but strict pull-ups and front squats are more strength-endurance focused than power-driven movements.

Movements

• Strict Pull-Up
• Push Press
• Front Squat

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 - Base time per round: 60-90 sec fresh Fatigue and Set Breaking: - Strict pull-ups will require breaking after round 2-3 for most athletes - Push press at 95/65 will require breaking into 2-3 sets by round 3-4 - Front squats will require breaking into 2-3 sets by round 4-5 - Transitions between movements: 3-8 sec each Round-by-Round Breakdown (Elite Level): - Round 1: 72 sec (fresh, minimal breaks) - Round 2: 76 sec (slight fatigue, 1.05x multiplier) - Round 3: 84 sec (more breaking, 1.15x multiplier) - Round 4: 92 sec (significant fatigue, 1.25x multiplier) - Round 5: 96 sec (heavy fatigue, 1.3x multiplier) - Total Elite: ~420 sec (7:00) This workout is similar to a strength-endurance chipper with moderate loading. The strict pull-ups are the limiting factor, making this significantly harder than kipping pull-up variants. Using DT (5 rounds: 12 deadlift, 9 hang clean, 6 push jerk at 155/105) as an anchor, which has L10 at 360-420 sec, this workout should be slightly faster due to lighter loading but slower due to strict pull-ups. Final Targets: - L10 (Elite): 360 sec (6:00) - L5 (Average): 600 sec (10:00) - L1 (Beginner): 1080 sec (18:00)

Modality Profile

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