Workout Description
For Time
800 meter Run
30 Squat Snatches (95/65 lb)
400 meter Run
30 Hang Cleans (95/65 lb)
200 meter Run
30 Back Squats (95/65 lb)
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups
Why This Workout Is Hard
This workout combines significant running volume (2600m total) with moderate-weight Olympic lifts and gymnastics movements. The sequencing is particularly challenging - the snatches and cleans early in the workout create upper body fatigue that impacts the later push-ups and pull-ups. The running between segments provides some recovery but also adds sustained cardiovascular stress. Most athletes will take 25-35 minutes, making it a longer duration piece with compound fatigue effects.
Benchmark Times for Becky
- Elite: <14:00
- Advanced: 15:00-16:00
- Intermediate: 18:00-20:00
- Beginner: >30:00
Training Focus
This workout develops the following fitness attributes:
- Endurance (8/10): Multiple running intervals totaling 2600m combined with high-volume barbell and bodyweight work creates significant cardiovascular demand throughout the workout.
- Stamina (7/10): 30-rep sets across multiple movements tax local muscular endurance, particularly in shoulders, posterior chain, and legs.
- Flexibility (6/10): Snatch movements demand significant mobility in shoulders, hips, and ankles. Clean and squat positions require good range of motion.
- Speed (6/10): Transitions between running and lifting plus quick cycling of moderate-weight movements reward efficient movement patterns.
- Power (5/10): Olympic lifts require power production, but fatigue and moderate loads reduce explosive demands as workout progresses.
- Strength (4/10): Moderate loads at 95/65 lbs for Olympic and power movements require strength, but volume and fatigue limit max force production.
Movements
- Run
- Squat Snatch
- Hang Clean
- Back Squat
- Push-Up
- Pull-Up
Scaling Options
Barbell weight: Scale to 75/55 or 65/45 to maintain power output. Sub power snatch for squat snatch if mobility limited. Running: 400m/200m/100m/200m/400m pattern. Push-ups: Elevate hands or do knee push-ups in sets of 5. Pull-ups: Ring rows or banded pull-ups, reduce to 20 reps. Consider 20 reps for all barbell movements if maintaining Rx weight.
Scaling Explanation
Scale if unable to perform 5+ unbroken squat snatches or hang cleans at prescribed weight, or if unable to complete 800m run under 4:30. Goal is to finish between 20-30 minutes while maintaining safe technique. Prioritize full range of motion on squats over load. For newer athletes, focus on consistent movement patterns rather than speed. Scale load and volume to keep running portions at steady pace rather than walking.
Intended Stimulus
Moderate-to-long glycolytic workout (20-30 minutes) with significant oxidative demands from running intervals. Primary challenge is maintaining barbell cycling efficiency while managing cumulative fatigue. The descending-ascending run pattern creates a unique metabolic challenge, with gymnastic elements testing upper body capacity when fatigued.
Coach Insight
Break up barbell work early - consider sets of 10-8-7-5 for snatches and cleans. Use run segments for active recovery but maintain steady pace. Quick singles on snatches if technique falters. For push-ups and pull-ups, break into manageable sets (5-7 reps) before form deteriorates. Keep transitions under 10 seconds. Most athletes hit a wall during hang cleans - be conservative with early sets to preserve grip strength.
Benchmark Notes
This workout is most similar to Helen in structure (running + gymnastics) but with added barbell cycling. Breaking it down:
800m Run (150-210s)
30 Squat Snatches 95/65 (90-120s with transitions)
400m Run (75-105s)
30 Hang Cleans 95/65 (75-90s)
200m Run (35-45s)
30 Back Squats 95/65 (60-75s)
400m Run (80-110s)
30 Push-Ups (45-60s)
800m Run (160-220s)
30 Pull-Ups (45-60s)
Base time for elite athletes: ~800-900s
Using Helen as anchor (L10: 450-510s male), this workout is roughly 1.8x longer due to:
- 2.6x total running distance (2600m vs 1000m)
- Added barbell cycling complexity
- Greater total volume
Scaling from Helen's benchmarks:
Male L10: 840-900s (14:00-15:00)
Male L5: 1200s (20:00)
Male L1: 1800s (30:00)
Female times approximately 15% slower due to:
- Lighter barbell loading reducing fatigue impact
- Similar running capacity differential as Helen
Female L10: 960-1020s (16:00-17:00)
Female L5: 1380s (23:00)
Female L1: 2100s (35:00)
Modality Profile
Of 6 movements: G=2 (Push-Up, Pull-Up), M=1 (Run), W=3 (Squat Snatch, Hang Clean, Back Squat). Rounded to nearest 10%: G=30%, M=20%, W=50%
