Workout Description

Why This Workout Is Hard

The 75/55lb weight is moderate, but the continuous format with no built-in rest creates significant fatigue accumulation. The hang power cleans will tax grip and shoulders, directly interfering with the thrusters that follow. L-sit pull-ups add a high-skill element under fatigue. The 400m runs provide minimal recovery between rounds. Most athletes will need to break up the barbell work significantly, making this challenging for the average CrossFitter.

Benchmark Times for "L" is For Last Laugh

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of hang power cleans and thrusters with moderate weight will severely test upper body and core muscular endurance.
• Endurance (7/10): Three rounds with 400m runs and high-rep barbell work creates significant cardiovascular demand, testing aerobic capacity throughout the workout.
• Power (7/10): Hang power cleans are explosive hip extension movements, thrusters require power from legs to shoulders in rapid succession.
• Flexibility (6/10): Hang power cleans demand good hip and shoulder mobility, thrusters require overhead flexibility, L-sit pull-ups need hip flexor range.
• Speed (6/10): Fast transitions between movements and maintaining pace through fatigue becomes crucial, especially with grip-intensive barbell work.
• Strength (4/10): Moderate barbell loads (75/55) require decent strength but not maximal effort, especially as fatigue accumulates through rounds.

Movements

• Thruster
• Run
• L-Sit Pull-Up
• Hang Power Clean

Benchmark Notes

This workout is very similar to Helen (3 rounds: 400m run, 21 KB swing 53/35, 12 pull-ups) but with heavier barbell work instead of KB swings and more challenging pull-up variation. Using Helen as the primary anchor: L10: 450-510 sec, L5: 630-690 sec, L1: 900-1080 sec. Movement breakdown per round: 400m run (75-120 sec fresh), 21 hang power cleans at 75/55 lbs (42-63 sec fresh), 15 thrusters at 75/55 lbs (30-45 sec fresh), 9 L-sit pull-ups (18-36 sec fresh). The barbell work is significantly more demanding than Helen's KB swings - hang power cleans and thrusters at 75/55 lbs require more technical skill and strength endurance than 21 KB swings at 53/35 lbs. L-sit pull-ups are much harder than regular pull-ups, requiring core strength and taking 2-4x longer per rep. Round 1 fresh times: ~165-264 sec. Round 2 with 1.15x fatigue: ~190-304 sec. Round 3 with 1.25x fatigue: ~206-330 sec. Total estimated times: Elite 561-898 sec, Average 735-1102 sec, Novice 1020-1530 sec. Adjusting Helen benchmarks upward by 25-30% due to heavier barbell work and L-sit pull-ups: L10: 560-640 sec, L5: 790-870 sec, L1: 1125-1350 sec. Final targets - L10: 420 sec, L5: 660 sec, L1: 1080 sec.

Modality Profile

4 movements total: Run (M), Hang Power Clean (W), Thruster (W), L Sit Pull Up (G). Two weightlifting movements (50%), one gymnastics (25%), one monostructural (25%).