Workout Description

Why This Workout Is Hard

A heavy barbell plus high-skill gymnastics drives difficulty. Seventy-five back squats at 185/135 demand strong legs and midline under fatigue, while 15 total rope climbs tax grip and pulling strength. Expected finish for capable athletes is 12–20 minutes, where pacing and consistent sets matter. The mix of very heavy loading and elite-skill climbs creates a tough but manageable benchmark.

Benchmark Times for Brian

• Elite: <12:30
• Advanced: 13:30-14:30
• Intermediate: 15:30-17:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume under fatigue: 75 heavy squats and 15 rope climbs require sustained leg, core, and grip endurance. Success hinges on repeatable sets and short, controlled rests across all three rounds.
• Strength (6/10): The 185/135 back squat is heavy for reps, testing leg and midline strength more than 1RM capacity. Rope climbs also require adequate pulling strength to maintain rhythm and avoid long rest breaks.
• Power (5/10): Powerful hip and knee extension improves bar speed and supports efficient rope ascent. Still, volume and pacing moderate pure explosiveness, blending power with stamina across sets.
• Endurance (4/10): No monostructural work, but a steady engine supports breathing under load for 12–20 minutes. Heart rate spikes from heavy squats and rope climbs demand aerobic support without making it a pure cardio session.
• Speed (4/10): Not a sprint. Limited transitions and heavy reps mean deliberate cycling with controlled breathing. Efficient, consistent movement speed matters more than rapid-fire sets or quick station changes.
• Flexibility (3/10): Standard squat depth and comfortable shoulder position for rope handling are needed, but no extreme positions. Limited hip or ankle mobility can compromise squat mechanics at this loading.

Scaling Options

Scale to: 3 rounds: 4 Rope Climb (15 ft), 25 Back Squat 155/105 • 3 rounds: 5 Rope Climb (12–15 ft with legs), 25 Back Squat 135/95 • 3 rounds: 10 Strict Pull-Up (or 15 Ring Row), 25 Back Squat 95/65

Scaling Explanation

Each option preserves the couplet’s pull-plus-heavy-squat stimulus by adjusting climb difficulty/height or substituting pulling volume while matching a manageable barbell load for sustained sets.

Intended Stimulus

A grindy, high-output couplet. Legs and lungs should feel taxed while grip and pulling strength get tested every round. Aim for sustainable squat sets (e.g., 10-8-7 or 8-8-9) and smooth, efficient rope climbs with brief chalk breaks. Target a steady 12–20 minute finish, avoiding blow-ups by round two.

Coach Insight

Pace the first round like the second: break squats early and on purpose, and keep transitions short. One tip: lock in your rope foot clamp every rep—secure clamps save grip and heart rate more than anything. Avoid sprinting the first 25 squats, skipping chalk when you need it, or rushing sloppy rope mechanics that force no-rep descents.

Benchmark Notes

These time tiers reflect typical outcomes from beginner to elite. Newer athletes may need the full 30 minutes, while advanced athletes finish under 14 minutes and elites near 12:30. Hitting the L5–L6 range requires disciplined sets on squats and smooth, efficient rope climbs with minimal chalk breaks.

Modality Profile

This is a two-movement couplet: gymnastics (rope climb) and weightlifting (back squat). Most working time is spent under the bar, so weightlifting dominates. The rope climbs add significant grip and pulling demand but occupy less total time than the squat sets.

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