Workout Description
For Time
100 Hang Power Snatches (75/55 lb)
100 Push Presses (75/55 lb)
100 Sumo Deadlift High-Pulls (75/55 lb)
100 Front Squats (75/55 lb)
Why This Workout Is Hard
Density is low for the load and expected duration: (400 reps × 2.0) / ~35 min ≈ 22.9 units/min, mapping to 20 points. Average movement complexity is ~55 (snatch 80; push press 40; SDHP 40; front squat 60). Time domain is 30+ minutes (75 points). Heavy volume modifier (+10%) lifts the base to ~52 overall: a solid Hard test.
Benchmark Times for Andi
- Elite: <27:00
- Advanced: 29:00-31:00
- Intermediate: 33:00-35:00
- Beginner: >50:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Four hundred barbell reps massively tax local muscular endurance in shoulders, grip, and legs. Success depends on sustaining small, repeatable sets with minimal rest.
- Endurance (6/10): Sustained, breathing-heavy effort for 30–45 minutes. Heart rate stays elevated while you cycle the barbell, but the absence of monostructural work keeps it from being pure cardio.
- Power (4/10): Barbell cycling benefits from crisp hip drive, especially on snatches and SDHP, but the long duration reduces pure explosiveness demands.
- Strength (3/10): The prescribed load is light-moderate; max strength is not the limiter. Most athletes are limited by fatigue, not absolute force production.
- Flexibility (3/10): Requires functional overhead and front rack positions plus squat depth. Mobility needs are real but not extreme if you can front squat and press safely.
- Speed (3/10): This is a grind, not a sprint. Steady barbell cadence and quick chalk/transitions help, but redlining early will backfire.
Movements
- Hang Power Snatch
- Push Press
- Front Squat
- Sumo Deadlift High-Pull
Scaling Options
Scale to: 75 reps each at Rx load • 100-80-60-40 reps at 65/45 lb • 60 reps each at 55/35 lb
Scaling Explanation
Reducing reps and/or load preserves the long, muscular-endurance stimulus while ensuring you can hold small, steady sets without failing positions or resting excessively.
Intended Stimulus
A sustained grind with repeatable, short sets and fast breaks. Breathing should stay controlled while shoulders, grip, and legs steadily fatigue. The weight should allow you to keep the bar moving without failure. Aim for consistent pacing across all four movements rather than a hot start and crash.
Coach Insight
Pace early. Open with sets of 5–10 and keep rest to 5–10 seconds. Count sets, not reps, to stay steady. The one tip: choose a sustainable break pattern and stick to it—don’t chase big sets. Common mistakes: going unbroken early, death-gripping the bar, neglecting breath timing, and ignoring front rack/overhead positions between reps.
Benchmark Notes
These time standards set finish targets from beginner to elite. If you’re under L5 (35:00), reduce load or reps. Advanced athletes should aim near 29–31 minutes; elites push sub-27. Use these to pace early sets and to gauge appropriate scaling before starting.
Modality Profile
All four movements use a barbell, so this is 100% weightlifting. There’s no monostructural engine work or gymnastics; the training effect comes from sustained barbell cycling, leg/shoulder fatigue, and grip management across large rep sets.
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