Workout Description

Why This Workout Is Very Hard

The combination of high-volume barbell cycling (300 total reps) with descending weights creates severe cumulative fatigue. While individual weights are moderate, the continuous nature and grip-intensive movements mean significant forearm fatigue will accumulate. The 100 deadlifts alone would be challenging, but following them with cleans and G2OH creates compounding difficulty. Most athletes will need to break this into very small sets by the final barbell movement.

Benchmark Times for 343

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 20:00-23:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): 300 barbell movements plus burpees creates extreme muscular endurance demands, particularly in posterior chain, shoulders, and core.
• Endurance (8/10): High-volume workout with 343 total reps demands significant cardiovascular capacity. Continuous work without prescribed rest periods creates sustained aerobic challenge.
• Speed (7/10): Success depends heavily on maintaining quick transitions and efficient cycling of moderate-weight barbell movements.
• Power (6/10): Power cleans and ground-to-overheads require explosive hip drive and triple extension, though fatigue will impact power output.
• Flexibility (5/10): Clean and ground-to-overhead movements require decent mobility in hips, shoulders, and ankles. Burpees add mobility demands.
• Strength (4/10): Moderate loads relative to 1RM for most athletes. Fatigue management of submaximal weights is more crucial than absolute strength.

Movements

• Burpee
• Deadlift
• Ground-to-Overhead
• Power Clean

Scaling Options

Level 1 (Intermediate): Deadlift 95/65, Power Clean 65/45, G2OH 45/35, 75 reps each movement, 30 burpees. Level 2 (Beginner): Deadlift 75/55, Power Clean 45/35, G2OH 35/25, 50 reps each, 20 burpees. Sub push press for G2OH if needed. For power cleans, can substitute dumbbell power cleans or med ball cleans. Break burpees into smaller sets across workout rather than leaving all for end.

Scaling Explanation

Scale if unable to perform 15+ unbroken deadlifts at prescribed weight with good form, or if power clean technique breaks down before 10 reps. Target completion time is 25-35 minutes - scale load/volume if estimated time exceeds 40 minutes. Maintaining safe positions under fatigue is critical with this volume. Better to reduce weight and move well than grind through with compromised form. Athletes should still feel significant muscular fatigue but be able to maintain consistent work rate.

Intended Stimulus

Long-duration glycolytic/oxidative workout targeting muscular endurance and mental toughness. Time domain: 25-35 minutes. Primary challenge is maintaining consistent output across high-volume barbell cycling while managing grip fatigue. Descending weights allow continued power output as fatigue accumulates.

Coach Insight

Break up sets early - aim for 4-5 sets on deadlifts (25-20 reps), 5-6 sets on power cleans (20-15 reps), and 6-8 sets on G2OH (15-12 reps). Quick singles are better than grinding sets to failure. Touch-and-go deadlifts while fresh, transition to singles when form deteriorates. Keep burpees steady but deliberate - they're meant to empty the tank. Watch for lower back fatigue affecting positions. Rest before technique breaks, not after.

Benchmark Notes

This workout is most similar to Angie (100 reps each of 4 movements) but with barbell movements and burpees. Analysis: 1. Deadlifts (135/95): - Sets of 15-20 for elite, 8-12 for intermediate - Fresh: 2.5 sec/rep = 250 sec - Fatigue multiplier 1.2x for later reps - Total: ~300 sec 2. Power Cleans (95/65): - Lighter load but more technical - Sets of 10-15 for elite, 5-8 for intermediate - Fresh: 3 sec/rep = 300 sec - Fatigue multiplier 1.3x after deadlifts - Total: ~390 sec 3. Ground-to-Overhead (65/45): - Lightest load but most fatigued - Sets of 8-12 for elite, 4-6 for intermediate - Fresh: 3 sec/rep = 300 sec - Fatigue multiplier 1.4x after previous work - Total: ~420 sec 4. Burpees: - 43 reps at 4 sec/rep = 172 sec - Fatigue multiplier 1.3x - Total: ~224 sec Transitions between movements: ~60 sec total Compared to Angie benchmark (L10: 900-1080 sec), this should be slightly faster due to: - No strict pull-ups (hardest Angie element) - Lighter loads on barbell work - Fewer total reps (343 vs 400) Projected times: Male L10: 14:00 (840 sec) Male L5: 23:00 (1380 sec) Male L1: 40:00 (2400 sec) Female L10: 16:00 (960 sec) Female L5: 26:00 (1560 sec) Female L1: 45:00 (2700 sec) Female times are ~15% slower due to relative loading and grip fatigue.

Modality Profile

Of the 4 movements: Burpee (G), Deadlift (W), Ground-to-Overhead (W), Power Clean (W). 1 movement is gymnastics (25%) and 3 movements are weightlifting (75%). No monostructural movements present.