Workout Description

Why This Workout Is Very Hard

Abbate blends 4 km of running with 42 heavy clean-and-jerks (155/105 lb). The long time domain, heavy barbell volume done mostly as controlled singles, and repeated returns to running create sustained fatigue. Movement complexity is moderate, but the cumulative load and aerobic demand push pacing, grip, and posterior-chain endurance hard.

Benchmark Times for Abbate

• Elite: <25:00
• Advanced: 28:00-31:00
• Intermediate: 34:00-37:00
• Beginner: >55:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Two 1-mile runs plus an 800 m (4 km total) demand steady aerobic output and pacing while repeatedly returning to running under fatigue from heavy barbell work.
• Stamina (7/10): Forty-two heavy clean-and-jerks done mostly as singles tax grip, posterior chain, and shoulder stamina, especially between long running segments that prevent full recovery.
• Power (6/10): Every clean-and-jerk demands explosive leg and hip drive. However, fatigue and pacing pull the effort toward controlled singles rather than maximal explosive outputs.
• Strength (5/10): The 155/105 lb barbell is heavy for repeated reps, requiring solid baseline strength, but not near-maximal loading. Strength limits show up as bar speed slows under fatigue.
• Speed (4/10): There are limited opportunities to sprint. Smart athletes keep steady mile paces and cycle deliberate barbell singles with short rests to avoid redlining early.
• Flexibility (2/10): Requires standard front rack, overhead lockout, and hip/knee range. Mobility helps positions but no extreme flexibility demands beyond typical clean and jerk standards.

Scaling Options

Scale to: 115/75 lb with full runs • 155/105 lb with 1200 m/600 m/1200 m • 95/65 lb with 1 mi/800 m/1 mi cap at 40 min

Scaling Explanation

Scaling reduces load or distance to preserve the intended long aerobic grind with steady barbell singles while keeping total work and stimulus comparable.

Intended Stimulus

A long, gritty grind. The runs should feel like controlled, repeatable efforts that don’t spike your heart rate, and the barbell should be done as quick singles with minimal rest. Expect mounting grip and posterior-chain fatigue while maintaining steady breathing and focus through transitions and later miles.

Coach Insight

Pace the first mile conservatively; win this by staying steady, not by sprinting. Barbell: quick singles, breathe, and step back in. One tip: Commit to a set rest cadence between singles (e.g., 3–5 breaths) and hold it. Avoid starting too hot on the first run, overgripping the bar, and letting rest creep longer mid-workout.

Benchmark Notes

These finish-time targets range from beginner to elite. If you’re over L3, reduce load or distance. Strong runners with solid barbell technique aim for L5–L7. Elite athletes sustain fast miles and quick barbell singles to hit L8–L9.

Modality Profile

The workout is split between monostructural running (about 4 km total, roughly two-thirds of the time) and weightlifting via clean-and-jerks (the remaining third). No gymnastics elements are included, but grip and midline are heavily challenged by the barbell work.

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