Workout Description

Why This Workout Is Hard

High overall volume (330 total reps plus an 800 m run) with two moderate-load barbell movements and a high-skill gymnastics press makes this a grinder. Movement complexity is elevated by overhead squats and ring dips. The long time domain and ascending/descending ladders further compound fatigue. Net effect: upper-end Hard, bordering Very Hard for many athletes.

Benchmark Times for Brutus

• Elite: <23:00
• Advanced: 25:00-27:00
• Intermediate: 29:00-31:00
• Beginner: >40:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep pressing and squatting (330 total reps) challenge local muscular endurance in shoulders, triceps, and legs over an extended time frame.
• Endurance (6/10): One 800 m run plus a long, continuous effort places steady aerobic demand, but not pure cardio since barbell and ring work drive heart rate and breathing under load.
• Flexibility (6/10): Overhead squats demand sound shoulder, thoracic, hip, and ankle mobility to hold stable positions under fatigue and volume.
• Power (6/10): Hang power cleans reward a crisp hip extension and fast turnover, though pacing and stability cap all-out power expression.
• Strength (4/10): Loads are moderate (~40% BW) and not maximal, yet ring dip strength and stable overhead positions are limiting factors for many athletes.
• Speed (4/10): This is not a sprint. Athletes succeed with controlled cycling and short rests rather than all-out speed that would lead to early failure.

Scaling Options

Scale to: 30% BW or 65/45 lb • Bar Dips or Box/Bench Dips (or Ring Dips to parallel range) • 1-7-1 ladders (skip 8-10) or 400 m run

Scaling Explanation

These options keep the intended volume and stimulus while adjusting load, skill, and total time so athletes can move well, minimize failure, and finish near the target window.

Intended Stimulus

A sustained grind with smart set management. The first ladder should feel controlled and aerobic with early breaks on dips and OHS. The 800 m run is steady, not a sprint. The closing ladder is about composure: short sets, quick shakes, and unbroken cleans when possible without redlining technique.

Coach Insight

Pace the first ladder conservatively. Break ring dips early and keep OHS sets tidy to avoid no-reps. Your one big tip: fix your overhead position—locked elbows, active shoulders, and stable midline. It saves tons of energy. Common mistakes: going unbroken too long on dips, gripping the bar to death, and rushing the run only to crash on the back half.

Benchmark Notes

Use these times to gauge pacing and scaling. If your best efforts land slower than your level, reduce load or volume next time. L5 is a solid intermediate target; advanced athletes should push toward L7-L9 by keeping sets small and transitions tight while maintaining mechanics.

Modality Profile

Most time is spent on barbell work (hang power cleans and overhead squats), with substantial gymnastics pressing via ring dips. The single 800 m run contributes a smaller, but important, monostructural slice that elevates heart rate and disrupts local muscle recovery.

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