Workout Description

Why This Workout Is Very Hard

This workout combines heavy loads (295/205 deadlifts, 195/125 bench) with high volume (336 total reps) and no built-in rest periods. The movement sequencing creates significant fatigue - heavy deadlifts lead into high-impact box jumps, while the repeated box jumps/wall balls tax the legs throughout. Most challenging is the continuous nature and length (25-35 minutes) with heavy barbell cycling under accumulated fatigue.

Benchmark Times for AdamBrown

• Elite: <16:00
• Advanced: 18:00-20:00
• Intermediate: 22:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 336 total reps with challenging loads tests muscular endurance severely. Multiple movement patterns tax different muscle groups but with overlapping fatigue.
• Endurance (7/10): High volume of compound movements with moderate-heavy loads creates significant cardiovascular demand across two long rounds. Sustained output required throughout.
• Strength (7/10): Heavy deadlifts and bench press require significant strength. Clean weights are moderate. Overall load exposure is high throughout.
• Power (6/10): Box jumps, wall balls, and cleans demand power output. Heavy deadlifts and fatigue will impact explosive capacity.
• Flexibility (5/10): Full-depth wall balls, box jumps, and proper clean positions require good mobility. Deadlift and bench press need basic ranges.
• Speed (4/10): Workout length and heavy loads limit pure speed. Efficient transitions and steady pacing are key for completion.

Movements

• Bench Press
• Box Jump
• Clean
• Deadlift
• Wall Ball

Scaling Options

Deadlift: 65-75% of 1RM (225/155 lb). Bench Press: 60-70% of 1RM (135/85 lb). Cleans: 55-65% of 1RM (115/75 lb). Box Jump: Step-ups or 20/16 inch box. Wall Ball: 14/10 lb ball to 9ft target. Volume option: Reduce to 18 or 15 reps per movement. Time cap at 25 minutes. For beginners, consider 1 round only at reduced weights.

Scaling Explanation

Scale if you cannot deadlift 295/205 for 12+ reps fresh, bench press 195/125 for 8+ reps, or perform power cleans 145/100 for 5+ unbroken reps. Technique deterioration on deadlifts or cleans indicates need for weight reduction. Target time domain is 15-25 minutes - if you project longer, reduce volume or load. Prioritize maintaining safe technique on deadlifts and Olympic movements over prescribed weight. Athletes should feel challenged but able to maintain proper movement patterns throughout.

Intended Stimulus

Moderate-to-long glycolytic workout (15-25 minutes) with significant strength demands. Tests muscular endurance and power maintenance across multiple loading patterns. Primary challenge is managing fatigue while maintaining safe technique under relatively heavy loads. Oxidative system becomes increasingly important in second round.

Coach Insight

Break up heavy deadlifts early (sets of 8-6) to avoid back fatigue. Quick singles on box jumps are safer than trying to string them together when tired. Wall balls can be done in sets of 12-8 while bench press should be approached conservatively in sets of 6-4 as form typically degrades here. For cleans, plan small sets (4-5 reps) from the start. Rest 2-3 breaths between sets but keep transitions between movements under 10 seconds. Watch for deteriorating form on deadlifts and bench press - these are your highest-risk movements when fatigued.

Benchmark Notes

This is a heavy chipper-style workout with similarities to DT and Kelly benchmarks, but with higher loading and volume. Breakdown per round: - Deadlifts (295/205): ~3-4s/rep × 24 = 72-96s + breaks - Box Jumps: ~2s/rep × 24 = 48s (first set) - Wall Balls: ~2.5s/rep × 24 = 60s (first set) - Bench Press (195/125): ~3s/rep × 24 = 72s + breaks - Box Jumps (repeat): ~2.5s/rep × 24 = 60s (fatigued) - Wall Balls (repeat): ~3s/rep × 24 = 72s (fatigued) - Cleans (145/100): ~3s/rep × 24 = 72s Base time per round: ~456s + transitions (~60s) = ~516s Round 2 fatigue multiplier: 1.2x Total elite time estimate: ~516s + (516s × 1.2) = ~1135s Compared to DT (5 rounds, lighter weight) at L10 = 360-420s Compared to Kelly (5 rounds, less volume) at L10 = 930-1050s Adjusted for heavier loading and volume: L10 (Elite): ~16:00 (960s) L5 (Intermediate): ~24:00 (1440s) L1 (Beginner): ~40:00 (2400s) Female times adjusted +15-20% due to relatively heavier loading: L10 (Elite): ~19:00 (1140s) L5 (Intermediate): ~27:00 (1620s) L1 (Beginner): ~45:00 (2700s)

Modality Profile

Of the 5 movements: Box Jump is Gymnastics (G); Bench Press, Clean, Deadlift, and Wall Ball are all Weightlifting (W). This gives us 1 G movement and 4 W movements, resulting in a 20/80 split between G and W, with no M movements present.

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