Workout Description

Why This Workout Is Hard

While 155/105 isn't maximal, maintaining this load across three Olympic lifting movements creates significant barbell cycling fatigue. The descending rep scheme (12-9-6) provides some relief, but the combination of heavy deadlifts feeding directly into overhead squats challenges both posterior chain and shoulder stability. Most challenging is the hang power snatch under accumulated fatigue. Average athletes will need to break sets frequently by round 3.

Benchmark Times for Bartender

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Multiple rounds of technically demanding movements challenge muscular endurance, particularly in shoulders, posterior chain, and core stabilizers.
• Flexibility (8/10): Overhead squats and snatches demand exceptional mobility in shoulders, hips, and ankles. Good thoracic mobility essential.
• Endurance (7/10): Five rounds of complex Olympic lifting movements with moderate load creates significant cardiovascular demand through sustained effort and minimal rest between movements.
• Power (7/10): Hang power snatches are explosive movements, while deadlifts and overhead squats require less power output but maintain moderate intensity.
• Strength (6/10): Moderate to heavy loads for Olympic lifts require significant strength, though not maximal. Weight must be manageable for multiple reps.
• Speed (5/10): Cycle speed balanced against technical requirements. Fast transitions possible but movement complexity limits pure speed.

Movements

• Deadlift
• Overhead Squat
• Hang Power Snatch

Scaling Options

Reduce weight to 65-75% of snatch 1RM (typically 95/65 lb for most). Scale overhead squats to behind-neck press or front squats if shoulder mobility is limited. Reduce to 3 rounds for newer athletes. Alternative rep scheme: 8-6-4 each movement. Can substitute power snatch from floor if hang position is unstable.

Scaling Explanation

Scale if unable to perform 3+ unbroken overhead squats or hang power snatches at prescribed weight. Form deterioration on snatches indicates need for weight reduction. Target completion time is 12-18 minutes - scale load or volume if projected time exceeds 20 minutes. Prioritize maintaining proper receiving positions and overhead stability over speed. Technical proficiency should not drop below 8/10 even in final round.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) focusing on Olympic lifting technique under fatigue. Primary challenge is maintaining technical proficiency with relatively heavy barbell cycling. Tests strength endurance and position consistency across three related movements that build upon each other.

Coach Insight

Break deadlifts into sets of 6-6 or 4-4-4 early to preserve grip. Overhead squats should be singles or doubles - focus on stable lockout position. For hang power snatches, reset grip and position between each rep. Don't rush transitions between movements as technical breakdown risks increase. Each round should take 2-3 minutes with consistent pacing throughout. Watch for deteriorating positions in later rounds.

Benchmark Notes

This workout is most similar to DT (5 rounds of barbell cycling at 155/105). Key differences: 1. Movement breakdown per round: - 12 Deadlifts: 2.5s × 12 = 30s - 9 OHS: 3.5s × 9 = 31.5s - 6 HPS: 3s × 6 = 18s Base round time: ~80s 2. Fatigue factors: - Rounds 1-2: 80s - Rounds 3-4: 80s × 1.2 = 96s - Round 5: 80s × 1.3 = 104s 3. Transitions: - DL to OHS: 5s (barbell repositioning) - OHS to HPS: 3s (minimal transition) Transitions per round: ~8s 4. Total calculation: Rounds 1-2: (80s + 8s) × 2 = 176s Rounds 3-4: (96s + 8s) × 2 = 208s Round 5: 104s + 8s = 112s Total elite time: ~496s (8:16) Comparing to DT anchor (360-420s male, 430-510s female), this workout should be about 20% slower due to: - More technical movements (OHS vs hang clean) - Higher skill requirement - More total work per round Final targets: Male: L10 = 6:00-7:00, L5 = 10:00-11:00, L1 = 16:00-18:00 Female: L10 = 8:00-9:00, L5 = 12:00-13:00, L1 = 18:00-20:00

Modality Profile

All three movements (Deadlift, Overhead Squat, Hang Power Snatch) are weightlifting movements involving external loads with a barbell. Since all movements fall into the weightlifting category, this results in a 100% weightlifting modality profile.