Workout Description

Why This Workout Is Hard

Two rounds with very heavy deadlifts and bench press, plus cleans, wall balls, and high box jump volume create a long, grinding effort. The movement complexity is mostly moderate with cleans adding an advanced element. Expect 30–45 minutes for many athletes. High total reps under load triggers a volume penalty, pushing the workout into the Hard category rather than Very Hard.

Benchmark Times for Adam Brown

• Elite: <23:00
• Advanced: 26:00-29:00
• Intermediate: 32:00-36:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps, especially under load, tax muscle endurance of posterior chain, chest, and shoulders. Athletes must hold moderate sets for multiple movements without failure.
• Strength (7/10): Very heavy deadlifts and bench presses require significant absolute strength to move safely and repeatedly, though not maximal singles.
• Endurance (6/10): Long effort with sustained breathing demand across two rounds; however, no monostructural element keeps it from being pure cardio. Expect steady, controlled pacing rather than a sprint.
• Power (6/10): Cleans, box jumps, and wall balls require repeated explosive hip extension. Barbell cycling is powerful but tempered by heavy loads and pacing.
• Speed (4/10): Transitions and cycling can be steady, but heavy barbell sets prevent true sprinting. Smart cadence matters more than raw speed.
• Flexibility (3/10): Standard ROM demands: squat depth for wall balls, safe pulling positions, chest-to-bar path for bench, and hip extension on box jumps. No extreme mobility required.

Scaling Options

Scale to: Deadlift 225/155, Bench 155/95, Clean 115/75 • Deadlift 185/125, Bench 135/75, Clean 95/65 • Reduce reps to 18s across with same movements/standards

Scaling Explanation

These options preserve the movement pattern and stimulus—heavy but repeatable sets—by adjusting loads and/or total reps so athletes keep steady pacing without hitting failure.

Intended Stimulus

A strong, steady grind. You should move deliberately through heavy deadlift and bench sets, then use box jumps and wall balls to keep heart rate up without redlining. Cleans close each round—fast singles or small sets with minimal rest. Aim for consistent pacing, tight mechanics, and grip management rather than all-out speed.

Coach Insight

Pace the barbell. Break deadlifts and bench before you have to, not after. Plan your sets and rest to stay moving. One tip: Protect your grip—hook grip or mixed on deadlifts, relax hands on wall balls and box jumps to save forearms for cleans. Avoid failure on bench press, sloppy pulling on deadlifts, and rushed jumps. Quick transitions, calm breathing.

Benchmark Notes

These times represent finish-time targets from beginner to elite. Slower times indicate more rest and smaller sets on the heavy barbell work. Faster times assume confident sets on bench and deadlift, efficient singles or quick doubles on cleans, and steady, unbroken wall balls and box jumps.

Modality Profile

No monostructural elements. About 71% of total reps involve external load (deadlifts, bench press, cleans, wall balls), while 29% are bodyweight gymnastics-style (box jumps). The session is dominated by weightlifting with intermittent plyometric work for movement variety and breathing spikes.

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