Workout Description

Why This Workout Is Very Hard

This workout combines significant volume (4000m total running, 100 burpees) with heavy barbell cycling (100 total reps at 135/95). The movements get progressively more technical (deadlift → clean → press → cluster) while fatigue accumulates. The continuous format with no built-in rest periods, plus burpees after each barbell section, creates a brutal metabolic challenge that will take 35-45 minutes for the average athlete.

Benchmark Times for Big Floyd

• Elite: <22:00
• Advanced: 24:00-26:00
• Intermediate: 28:00-30:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Five 800m runs combined with high-rep barbell cycling and burpees creates significant cardiovascular demand. The duration and continuous nature taxes aerobic capacity substantially.
• Stamina (8/10): 100 total burpees and 100 total barbell movements challenge muscular endurance. The combination of running and loaded movements tests sustained output capacity.
• Power (7/10): Clusters and squat cleans are explosive movements. Even with moderate weight, power production is key for efficient cycling of barbell movements.
• Flexibility (6/10): Clusters and squat cleans demand good mobility in ankles, hips, and shoulders. Burpees require decent range of motion throughout body.
• Speed (6/10): Quick transitions between movements and efficient barbell cycling are crucial. Running pace management and burpee tempo impact overall time significantly.
• Strength (5/10): Moderate loads (135/95) for cleans, deadlifts, and clusters require strength, but not maximal. Volume and fatigue make weight feel heavier as workout progresses.

Movements

• Run
• Deadlift
• Burpee
• Squat Clean
• Push Press
• Cluster

Scaling Options

Running: Scale to 400m runs or substitute row/bike. Weights: Drop to 95/65 lbs for most, or 75/55 lbs for beginners. Movement subs: Power clean instead of squat clean, push press from rack, step-back burpees. Clusters can be broken into clean + thruster. Volume options: Reduce to 15-20 reps per movement and/or eliminate final 800m run. Consider 3 rounds instead of 4 for newer athletes.

Scaling Explanation

Scale if unable to perform 10+ unbroken reps of any barbell movement at prescribed weight with good form. Running pace should allow conversation - if unable to maintain consistent 800m splits, reduce distance. Target completion time is 35-45 minutes - scale to hit this window while maintaining intended stimulus. Technique should remain solid throughout - reduce load if form breaks down significantly after round 2. Priority is maintaining steady work rate across all movements rather than going unbroken or heavy.

Intended Stimulus

Long-duration oxidative workout (35-45 minutes) with glycolytic bursts. Primary challenge is maintaining work capacity across multiple modalities while managing cumulative fatigue. The combination of running and loaded movements tests both cardiovascular endurance and strength-endurance. Each round becomes progressively more challenging due to accumulated fatigue.

Coach Insight

Break the workout into manageable chunks - treat each 800m run as a reset. Target 3:30-4:00 per run at sustainable pace. For barbell movements, break sets into 2-3 manageable chunks (10-8-7 or 13-12) before form deteriorates. Keep burpees steady but deliberate - avoid rushing and burning out. Rest 10-15 seconds between movement transitions. Most athletes hit a wall in round 3 - be conservative early. The cluster round will be most technically demanding - consider smaller sets of 5-7 reps.

Benchmark Notes

This is a long chipper-style workout with significant running volume (4000m total) and barbell cycling. Most similar to DT and Helen benchmarks combined. Breakdown per round: 1. 800m Run: 150-180s 25 Deadlifts: 50-60s (including transitions) 25 Burpees: 75-90s 2. 800m Run: 165-195s (1.1x fatigue) 25 Squat Cleans: 75-90s 25 Burpees: 85-100s 3. 800m Run: 180-210s (1.2x fatigue) 25 Push Press: 60-75s 25 Burpees: 90-110s 4. 800m Run: 195-225s (1.3x fatigue) 25 Clusters: 100-120s 25 Burpees: 100-120s 5. Final 800m Run: 210-240s (1.4x fatigue) Elite athletes (L10) should complete in 22-23 minutes, with women about 2-3 minutes slower due to the loading differences and slightly slower run times. This is roughly 1.5x longer than DT due to added running volume and burpees. L10 targets: 1320s/1560s (M/F) L5 targets: 1800s/2040s (M/F) L1 targets: 2700s/3000s (M/F)

Modality Profile

Of the 6 movements: Burpee (G), Run (M), and Deadlift/Squat Clean/Push Press/Cluster (all W). This gives 1 gymnastics, 1 monostructural, and 4 weightlifting movements. Rounded to nearest 10%: 20/20/60 split.