Workout Description

Why This Workout Is Hard

Massive loaded volume (350 barbell reps at 135/95) across 25 rounds plus a 2015m row makes this a long grinder. Movement complexity is moderate (clean, front squat, shoulder-to-overhead), but cycling under fatigue elevates difficulty. The 30–45 minute time domain further compounds fatigue. Overall load and volume push this beyond everyday benchmarks without requiring elite skills.

Benchmark Times for Brian Moore

• Elite: <30:00
• Advanced: 32:30-35:00
• Intermediate: 37:30-40:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep barbell cycling (350 total reps) demands unbroken or near-unbroken sets and repeated efforts under fatigue for an extended period.
• Endurance (7/10): A long effort with a 2015m row and sustained movement for 30–45 minutes taxes the aerobic system and rewards steady pacing and breathing control.
• Power (6/10): Hang power cleans and shoulder-to-overhead require repeated explosive efforts; however, pacing tempers maximal explosiveness.
• Strength (5/10): Load is challenging (135/95) but submaximal; athletes need solid front rack strength and overhead stability rather than one-rep max capacity.
• Speed (4/10): Quick cycling helps, but the duration prioritizes consistent rhythm and efficient transitions over all-out sprint speed.
• Flexibility (3/10): Adequate front rack and overhead positions are required, but no extreme range of motion beyond standard squat depth and lockout.

Movements

• Front Squat
• Shoulder-to-Overhead
• Hang Power Clean
• Row

Scaling Options

Scale to: 115/75 lb with 25 rounds • 95/65 lb with 20 rounds • 135/95 lb with 4-4-3 reps and 1500m row

Scaling Explanation

These options keep the stimulus of high-volume barbell cycling and a strong cardio finish while adjusting load, volume, or rep scheme to maintain steady movement and minimize excessive resting.

Intended Stimulus

A sustained grind with consistent barbell sets and minimal rest. The weight should allow near-unbroken sets early (e.g., 5-5-4) and quick breaks later without failing reps. Finish with a hard but steady 2015m row, holding a strong pace you can maintain. Expect forearm and midline fatigue to challenge barbell positions.

Coach Insight

Pace the first 10 rounds like the middle of a long workout—smooth, not spicy. Quick chalk, quick breaths, get back on the bar. The one tip: lock in your front rack. If you lose positions, everything slows—fix grip width and elbows early. Avoid grip blow-ups. Don’t death-grip the bar; relax the hook when possible, and breathe between transitions. Sit tall on the row—no sprinting the first 500m.

Benchmark Notes

Times represent total finish time including the 2015m row. L1 is time-capped completion, while L9 is elite pace with tight barbell cycling and a strong row. Use these to choose load and round targets that keep you moving steadily without long breaks.

Modality Profile

The workout is predominantly weightlifting with the barbell complex repeated across 25 rounds. The 2015m row cash-out adds a significant monostructural component. There are no gymnastics movements. Expect most time under the bar, with a final cardio push on the rower.

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