Workout Description

Why This Workout Is Hard

While the weight (95/65) is moderate, this workout creates significant fatigue through barbell cycling and movement complexity progression. Each movement builds upon the last, taxing the same muscle groups repeatedly. The increasing technical demands (from deadlift to snatch) under accumulating fatigue make this challenging. Most athletes will need to break up later sets as shoulder and leg fatigue compounds.

Benchmark Times for 12 Days of Xmas Barbell Style

• Elite: <5:00
• Advanced: 6:00-7:00
• Intermediate: 8:00-9:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Many explosive movements (cleans, jerks, snatches) require power production. Increasing reps challenge power endurance as fatigue builds.
• Stamina (7/10): Multiple movement patterns tax the same muscle groups repeatedly. Shoulders, legs, and core face cumulative fatigue through increasing reps and complexity.
• Flexibility (7/10): Complex Olympic lifts and overhead positions demand significant mobility in ankles, hips, shoulders, and thoracic spine throughout increasing reps.
• Endurance (6/10): The ascending rep scheme with complex movements creates sustained cardiovascular demand. Transitions and technique requirements prevent maximal heart rate but maintain elevated output.
• Speed (5/10): Quick transitions between movements are important, but technical requirements of Olympic lifts limit pure speed cycling.
• Strength (4/10): Moderate barbell load (95/65) tests strength endurance across multiple movement patterns. Not maximal strength but requires consistent force production throughout.

Movements

• Back Squat
• Deadlift
• Front Squat
• Hang Power Clean
• Hang Power Snatch
• Overhead Squat
• Jerk
• Push Press
• Shoulder Press
• Squat Clean
• Sumo Deadlift High-Pull
• Thruster

Scaling Options

Weight reductions: 75/55, 65/45, or 45/35 lb based on ability. Movement substitutions: Power Clean instead of Squat Clean, Push Press instead of Push Jerk, Power Snatch instead of Hang Power Snatch. Remove Overhead Squats if shoulder mobility is limited. Volume option: Cap at 8-10 movements total. Time cap: 20 minutes.

Scaling Explanation

Scale if unable to perform any movement with consistent technique for 3-5 reps when fresh. Priority is maintaining proper movement patterns through the entire progression - intensity is secondary. Athletes should be able to cycle light-moderate weight with good form. Target completion time is 12-18 minutes. Scale load if technical breakdown occurs or if any single movement takes more than 30 seconds to complete.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) that builds in complexity while maintaining a consistent load. Primary focus is technical efficiency and movement pattern progression under fatigue. Tests ability to maintain quality positions through increasingly complex barbell cycling movements.

Coach Insight

Break this into 3-4 mini-sets mentally: 1) Deadlift through Front Squat (basic positions), 2) Shoulder to Push Press (upper body focus), 3) Thrusters through Push Jerks (dynamic movements), 4) Snatch series (technical finish). Take 2-3 breaths between movements to reset position. Don't rush transitions - technique efficiency matters more than speed between movements. Most athletes break down during the Thruster to Push Jerk sequence - maintain upright torso and active shoulders.

Benchmark Notes

This workout is most similar to Grace (30 C&J) but with increased complexity and volume. Analysis: 1. Movement breakdown (fresh state times): - Single reps of 12 different barbell movements - Each movement 2-4 sec per rep at moderate load (95/65) - Total movement time ~35-40 sec fresh 2. Fatigue and complexity factors: - Technical complexity increases through workout - Each movement builds on previous - Grip fatigue compounds - Mental focus required for technique changes 3. Transition considerations: - 11 transitions between movements - Same barbell but technique changes - Elite: 2-3 sec transitions - Intermediate: 4-6 sec transitions - Beginner: 6-10 sec transitions 4. Scaling from Grace anchor: - Grace L10 = 90-120 sec (M) / 110-150 sec (F) - This workout ~2.5-3x volume/complexity - Added technical elements increase time Final targets: Men: L10: 4:30-5:00 L5: 8:30-9:00 L1: 14:00-15:00 Women: L10: 6:00-7:00 L5: 10:30-11:00 L1: 16:00-17:00

Modality Profile

All 12 movements (Back Squat, Deadlift, Front Squat, Hang Power Clean, Hang Power Snatch, Overhead Squat, Jerk, Push Press, Shoulder Press, Squat Clean, Sumo Deadlift High-Pull, Thruster) are weightlifting movements involving external loads with barbells. No gymnastics or monostructural movements are present.