Workout Description

Why This Workout Is Hard

Big Sexy combines very heavy barbells (Deadlift 315, Clean 225, Thruster 155) with high‑skill gymnastics (Chest‑to‑Bar and Muscle‑Up). Small sets limit density, but the cumulative heavy pulling and pressing raise fatigue and heart rate. Expect strong athletes to finish in 18–25 minutes, intermediates around 20–24. High complexity and heavy loading make this an advanced, hard effort.

Benchmark Times for Big Sexy

• Elite: <16:00
• Advanced: 17:30-19:00
• Intermediate: 20:30-22:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated heavy pulls and presses plus midline and grip accumulation across five rounds test muscular endurance more than sheer volume does. Success requires consistent small sets with minimal deterioration.
• Strength (7/10): Deadlifts at 315/205, cleans at 225/155, and thrusters at 155/115 require advanced strength. Most athletes will use controlled singles to manage heavy loading safely.
• Power (7/10): Cleans and thrusters reward crisp, explosive hip drive. Executing powerful singles under fatigue is key, even though cycling speed is intentionally controlled.
• Endurance (6/10): Five rounds with heavy barbells and gymnastics drive breathing steadily. It’s not pure cardio, but sustained pacing for 18–25 minutes taxes the aerobic system alongside high neuromuscular demand.
• Speed (5/10): This is steady rather than sprinty. Quick transitions and efficient singles matter, but heavy loading and high-skill elements prevent true sprint cycling.
• Flexibility (4/10): Front rack and overhead positions for thrusters and rings require decent shoulder, thoracic, and wrist mobility, but demands are moderate rather than extreme.

Movements

• Thruster
• Chest-to-Bar Pull-Up
• Burpee
• Deadlift
• Clean
• Muscle-Up

Scaling Options

Scale to: DL 275/185, Clean 185/125, Thruster 115/85, C2B→Pull-Up, MU→C2B • DL 225/155, Clean 155/105, Thruster 95/65, C2B→Ring Row, MU→Jumping MU • DL 185/135, Clean 135/95, Thruster 75/55, C2B→Band-Assisted, MU→Burpee Pull-Up

Scaling Explanation

These options maintain a heavy feel and high-skill intent while ensuring athletes can keep moving with small sets, quick transitions, and finish within the intended time domain.

Intended Stimulus

Heavy, gritty, and deliberate. Move steadily with short rests, prioritizing safe, efficient singles on the barbell and crisp, manageable sets on gymnastics. Keep transitions quick and breathing under control. The best scores come from consistency across all five rounds—no blowups, no long chalk breaks, and no missed reps.

Coach Insight

Pace each round evenly. Barbell should be controlled singles; step back to the bar quickly. Break C2B and MU before failure—small, confident sets beat big, risky ones. The one tip: Don’t fail muscle-ups. Leave 1–2 reps in the tank and keep rests short, not long. Avoid opening too hot, touch-and-go cleans, and camping at the chalk bucket. Protect your grip and midline.

Benchmark Notes

These times set finish targets from beginner to elite. If you’re above L3, scale loads or skills to keep barbell to fast singles and gymnastics in 1–2 quick sets. Advanced athletes should minimize transitions and rest to push toward sub‑20 minutes while preserving quality movement.

Modality Profile

Half the movements are gymnastics (burpee, C2B, muscle-up) and half are barbell. Time-wise, the heavy barbell lifts typically take a bit longer than the bodyweight sets, pushing weightlifting to about 60% and gymnastics to 40%. There’s no monostructural element.

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