Workout Description

Why This Workout Is Hard

Despite using a PVC pipe, the Broomstick Mile is a high-volume chipper with 250 barbell-pattern reps and 1 mile of running. The light load invites speed, but cumulative shoulder, trap, and midline fatigue builds quickly, especially through the overhead squat, jerks, and snatches. Moderate duration and skill demands make it deceptively challenging for most athletes.

Benchmark Times for Broomstick Mile

• Elite: <18:00
• Advanced: 20:00-22:00
• Intermediate: 24:00-26:00
• Beginner: >38:20

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps (250) in barbell patterns tax shoulders, legs, and midline. Success hinges on sustaining movement quality and minimizing breaks over many sets rather than peak strength.
• Endurance (7/10): Four 400m runs and steady pacing across a long chipper emphasize aerobic capacity. Breathing stays elevated for 20–30 minutes, rewarding consistent, efficient cardio output more than short sprints.
• Flexibility (6/10): Overhead squat and snatch demand good shoulder, thoracic, and hip/ankle mobility. Limited range will slow cycling or force extra breaks despite the light implement.
• Speed (6/10): Fast, efficient cycling and quick transitions help, especially in the 25-rep sets. However, overall pace must be moderated to maintain form through the longer duration.
• Power (3/10): Cleans, jerks, and snatches are explosive by nature, but the very light load shifts the emphasis from peak power to rhythm and control across many reps.
• Strength (1/10): Load is minimal (PVC), so absolute strength is not limiting. Most athletes can perform the patterns; the challenge is volume and positioning, not max force production.

Movements

• Push Jerk
• Shoulder Press
• Push Press
• Back Squat
• Front Squat
• Overhead Squat
• Hang Clean
• Snatch
• Run

Scaling Options

Scale to: 300m runs • 15-15-15 squats/presses and 30 cleans/snatches • Swap Overhead Squat for Front Squat if mobility limits overhead

Scaling Explanation

These options reduce overall volume and running demand, and modify the most mobility-intensive piece so athletes can maintain quality movement and intended pacing while preserving the workout’s flow.

Intended Stimulus

Steady cardio with consistent movement quality. Runs should be controlled, then flow quickly through the barbell sets with minimal rest. The PVC load allows higher turnover, so focus on clean reps, strong positions, and breathing. You should feel a growing shoulder and midline burn, but never need to stop for long.

Coach Insight

Pace each 400m at a controlled, repeatable effort, then chip the reps in 1–3 sets with short breaths between. The one tip: Prioritize perfect positions on OHS and snatches—smooth, tall torso, active shoulders, and stable feet. Avoid racing the early squats and presses. Don’t let sloppy lockouts or rushed transitions cost extra breaks later.

Benchmark Notes

Times reflect fitness from beginner to elite. Faster athletes sustain unbroken or near-unbroken sets with brisk 400m runs, while beginners pace the reps, break early, and jog the runs. Aim to keep moving with short rests so you finish within the time cap without redlining early.

Modality Profile

Most work is barbell-pattern movement with a PVC pipe, making this primarily weightlifting by time spent. The four 400m runs deliver a significant monostructural component. There is no gymnastics element, as all non-running volume is external-object movement, even though the load is minimal.

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