Workout Description

Why This Workout Is Very Hard

This is a brutal combination due to several factors: Part A's EMOM becomes unsustainable as reps increase (push press + burpees creates rapid fatigue), and the weight is significant enough to be limiting. After only 10min rest, Part B maintains the same heavy weight for squat cleans while adding pull-ups, creating grip fatigue. The L-sit hold between rounds prevents full recovery, making each subsequent round increasingly difficult.

Benchmark Times for Break Up/Make Up

• Elite: <14:00
• Advanced: 16:00-18:00
• Intermediate: 21:00-24:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): The ascending EMOM and 6-round partner workout with rowing creates significant cardiovascular demand. L-sit holds add sustained core endurance challenge.
• Stamina (7/10): Increasing volume of push presses and burpees in Part A, combined with repeated rounds of cleans and pull-ups tests muscular endurance significantly.
• Power (7/10): Push presses and squat cleans are explosive movements. The moderate load allows for maintained power output throughout.
• Strength (6/10): Moderate-heavy push presses and squat cleans at 125/85 require considerable strength, especially as fatigue accumulates in both parts.
• Speed (6/10): Quick transitions needed in EMOM format. Partner workout requires efficient movement cycling to minimize L-sit hold time.
• Flexibility (5/10): Squat cleans and burpees demand good mobility. L-sit holds require decent hip flexor and core flexibility.

Movements

• Push Press
• Burpee
• Squat Clean
• Pull-Up
• Row
• L-Sit

Scaling Options

Part A: Reduce weight to 95/65lb or 75/55lb. Sub push press for strict press. Cap at 6-7 rounds. Part B: Scale weight to 95/65lb for squat cleans. Sub ring rows or banded pull-ups (2:1 ratio). Reduce row to 150m. For L-sit, scale to knee raises or plank hold. Advanced scaling option: maintain weight but reduce volume (4 rounds vs 6).

Scaling Explanation

Scale if unable to perform 5+ unbroken push press at prescribed weight or if form deteriorates on squat cleans after round 3. Athletes should maintain ability to cycle cleans without extended rest between reps. Target completion time for Part B is 15-20 minutes. L-sit hold should be challenging but achievable for 15+ seconds. Prioritize maintaining clean technique and consistent work rate over prescribed load.

Intended Stimulus

Part A is a progressive overload test of muscular endurance and mental toughness, typically lasting 8-15 minutes. Part B is a glycolytic-oxidative mixed modal workout lasting 15-25 minutes. Combined, this partner workout tests strength endurance, skill capacity under fatigue, and work-sharing strategy. The L-sit hold creates active recovery while maintaining intensity.

Coach Insight

Part A: Start conservative - smooth singles on push press, efficient burpees. By minute 5-6, you'll feel the volume accumulate. Have a clear 'redline' rep count where you'll stop (usually 8-10 reps). Part B: Lead partner should aim for unbroken squat cleans while fresh, then adjust to quick doubles as fatigue sets in. Break pull-ups early (5-5) to maintain cycle time. Row at 85% effort - around 1:45-2:00/500m pace. Supporting partner should hold L-sit 20-30s before resting to maintain workout intensity.

Benchmark Notes

This is a two-part workout with significant complexity. Let's break it down: Part A ('The Break Up'): - Using Grace (30 C&J at 135/95) as base anchor - Push Press is slightly easier than C&J, but increasing reps each minute creates significant fatigue - Elite athletes (L10) should reach 8-9 rounds (36-45 total reps) in 8-9 minutes - Intermediate (L5) should reach 6-7 rounds (21-28 total reps) - Beginners (L1) may only complete 4-5 rounds (10-15 total reps) Part B ('The Make Up'): - Similar to DT in volume/loading but with pull-ups and rowing - 6 rounds alternating = 3 rounds per person - Each round: * Squat Clean (125/85): 5 reps × 3-4s = 15-20s * Pull-ups: 10 reps × 2s = 20s * 200m Row: 35-45s * Transitions: 15-20s * Base round time: 85-105s Fatigue factors: - L-sit hold during partner's work provides partial recovery - Apply 1.1x multiplier for round 2, 1.2x for round 3 - Total working time for elite: 5-6 minutes - Intermediate: 8-9 minutes - Beginner: 12-15 minutes Adding 10min rest between parts. Final targets (including rest period): Men: L10: 14:00 (840s) L5: 24:00 (1440s) L1: 40:00 (2400s) Women: L10: 16:00 (960s) L5: 27:00 (1620s) L1: 45:00 (2700s)

Modality Profile

Of 6 movements: G(2): Burpee, Pull-Up, L-Sit; M(1): Row; W(2): Push Press, Squat Clean. Rounded to nearest clean numbers with W slightly higher due to technical complexity.