Workout Description

Why This Workout Is Hard

Alexander combines very high lower-body volume with heavy barbell cycling. Across five rounds you’ll complete 215 loaded reps, including 60 very heavy power cleans, which demand stamina and strength under fatigue. Movement complexity is moderate-to-advanced, and the time domain trends long for most. The high total volume substantially increases difficulty, but density remains moderate, keeping it in the Hard range.

Benchmark Times for Alexander

• Elite: <23:00
• Advanced: 25:00-27:00
• Intermediate: 29:00-31:00
• Beginner: >39:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total volume with 215 loaded reps taxes leg and posterior-chain endurance. Expect local muscle fatigue and bracing demands that compound each round.
• Strength (7/10): Heavy power cleans (185/135) require solid pulling and receiving strength, and repeated sets of back squats at 135/95 challenge strength under fatigue.
• Power (6/10): Power cleans demand explosive hip extension and fast turnover, though overall sustained fatigue dampens peak power as the workout progresses.
• Endurance (5/10): Sustained effort over 25–40 minutes elevates heart rate for an extended period, but without pure monostructural cardio the breathing demand is moderate rather than maximal.
• Flexibility (3/10): Requires competent squat depth, shoulder mobility for the back rack, and clean receiving positions, but no extreme ranges or positions beyond standard barbell work.
• Speed (3/10): Heavy loading limits fast cycling. Smart pacing and short, controlled sets beat sprinting, with deliberate transitions between the two barbells.

Scaling Options

Scale to: 4 rounds • Back Squat 115/75 lb & Power Clean 155/105 lb • 21 Back Squat/9 Power Clean each round at RX loads

Scaling Explanation

Reducing rounds, loads, or reps preserves the barbell-stamina stimulus while ensuring continuous movement and sound mechanics within an appropriate time window.

Intended Stimulus

Expect a grinding barbell couplet that feels like heavy, sustained leg and posterior-chain stamina work. Sets should be planned, breathing deliberate, and rest controlled. The goal is to keep moving without redlining—steady, repeatable sets on squats and small, crisp sets on cleans while preserving technique as fatigue accumulates.

Coach Insight

Pace the squats with intentional sets from round one (e.g., 15-10-6 or 12-10-9) and keep cleans in small, quick sets. The one tip: reduce rest between clean sets. Fast singles or 2–3 reps with short breaths beat long chalk breaks. Avoid loading too heavy for your capacity, sloppy squat depth, and rushing early rounds—blown legs or missed cleans will cost minutes.

Benchmark Notes

This is a time-priority benchmark: faster finishes indicate greater fitness. L5 athletes should aim around 31 minutes, while elite (L9) can push sub-23. If you cannot finish near these ranges at RX loads, scale weight or reps to maintain steady progress without long stalls.

Modality Profile

This workout is pure weightlifting: back squats and power cleans only. No gymnastics or monostructural elements appear, and most time is spent cycling two barbells, managing bracing, and organizing sets under fatigue.

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