Workout Description
3 Rounds for Time
15 Overhead Squats (95/65 lb)
15 L-Pull-Ups
15 Split Jerks (95/65 lb)
15 Knees-to-Elbows
15 Squat Hang Cleans (95/65 lb)
15 Weighted Back Extensions (25/10 lb plate)
Why This Workout Is Hard
Three rounds stack up to 270 total reps with a mix of moderate barbell cycling and high-skill gymnastics (L-Pull-Up, Overhead Squat). The density is limited by strict core and pulling demands, while the time domain sits around the mid-20 minutes for capable athletes. Technical fatigue, shoulder endurance, and grip make it punishing but still manageable for well-rounded athletes.
Benchmark Times for Brandon's Bad Day
- Elite: <18:00
- Advanced: 20:00-21:00
- Intermediate: 22:00-23:00
- Beginner: >35:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High total reps and repeated upper-body/core fatigue from L-Pull-Ups and K2E challenge muscular endurance, especially grip and midline across three rounds.
- Flexibility (6/10): Overhead Squats demand solid shoulder, thoracic, and hip mobility; maintaining positions under fatigue raises mobility requirements.
- Endurance (5/10): No monostructural cardio, but the 20–30 minute effort taxes the aerobic system through sustained mixed-modal work and limited rest between stations.
- Power (5/10): Split Jerks and Hang Squat Cleans require crisp, explosive mechanics, though loads are light enough to cycle rather than max out.
- Strength (4/10): Loads are moderate; the limiter is not maximal strength but the ability to stabilize and repeat reps under fatigue.
- Speed (4/10): Gymnastics complexity slows cycling; speed comes from tidy sets and quick transitions rather than sprint pacing.
Scaling Options
Scale to: 75/55 lb with Strict Pull-Up or C2B • 65/45 lb with Band-Assisted Pull-Up and Hanging Knee Raise • 55/35 lb with Jumping Pull-Up and Sit-Up/Back Extension (no plate)
Scaling Explanation
These options preserve the movement patterns and midline demand while adjusting load and gymnastics difficulty to maintain continuous effort and intended pacing.
Intended Stimulus
A steady-but-intense grinder. Barbell sets should feel controlled and largely unbroken, while gymnastics are the throttle—breaks must be short and intentional. You should move consistently with purposeful transitions, protecting the grip and midline. The best scores come from keeping sets planned and minimizing chalk and rest time.
Coach Insight
Pace the L-Pull-Ups and K2E from round one—small, repeatable sets beat blow-ups. Keep barbell sets tidy and unbroken whenever possible.
The one tip: Own your transitions. Walk straight to the next station, pick up the bar, and start.
Avoid sloppy overhead positions and rushed jerks. Don’t death-grip early; manage chalk and breathing to protect your grip for round three.
Benchmark Notes
Times range from 35:00 (L1) to 18:00 (L9). Hitting L5 (around 23:00) means steady sets on the barbell, controlled sets of L-Pull-Ups, and minimal transition time. Faster scores require unbroken or near-unbroken barbell sets and disciplined breaks on gymnastics.
Modality Profile
This is a mixed gymnastics and weightlifting workout with no monostructural element. Time is split between high-skill pulling/core work (L-Pull-Up, Knees-to-Elbows) and moderate-loaded barbell plus weighted back extensions, with the barbell slightly dominating total work.
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