Workout Description

Why This Workout Is Hard

High total volume across five movements plus 350 meters of bear crawl creates significant fatigue and time under tension. The barbell mix (95/65 lb squat cleans, 185/135 lb deadlifts) is moderate-to-heavy, while double-unders and box jumps add skill and plyometrics. The descending ladder slightly eases pacing, but most athletes still land in a 25–35 minute range, yielding a solidly hard overall stimulus.

Benchmark Times for Carse

• Elite: <19:00
• Advanced: 21:00-23:00
• Intermediate: 25:00-27:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Large total reps and repeated sets on the barbell tax posterior chain and hip extension. Athletes must maintain output as fatigue accumulates through descending rounds.
• Endurance (6/10): Sustained breathing for 25–35 minutes with periodic spikes from double-unders and box jumps. Aerobic base matters to keep moving steadily through bear crawls and barbell sets without excessive rest.
• Power (6/10): Explosive hip extension in cleans and box jumps drives efficiency. Power output wanes if athletes muscle the lifts or land poorly on jumps.
• Strength (5/10): Deadlifts at 185/135 lb and squat cleans at 95/65 lb require baseline strength, but the challenge is submaximal under fatigue, not 1RM capacity.
• Speed (4/10): Some fast-cycling moments on double-unders and box jumps, but long duration and bear crawls favor steady pacing over pure speed.
• Flexibility (3/10): Standard ROM demands: safe hip hinge, front rack, and jump landing positions. Mobility helps efficiency but extreme flexibility is not required.

Scaling Options

Scale to: 75/55 lb squat clean and 155/105 lb deadlift • 24-18-15-12-9-6-3 double-unders or 2:1 single-unders • 20/16 in box step-ups and 25 m bear crawl

Scaling Explanation

These options preserve the movement pattern, volume, and stimulus while reducing load, skill barriers, and eccentric impact so athletes can keep moving and finish near the intended time domain.

Intended Stimulus

Grindy, steady-hard effort with controlled barbell sets and smooth transitions. Each round begins with a bear crawl that raises heart rate, then you manage breathing and grip through the barbell and plyometrics. Aim to keep moving without redlining, breaking early and often on the barbell to avoid blow-ups, finishing strong as reps descend.

Coach Insight

Pace the bear crawls so you can lift immediately—fast hands, small steps, steady breathing. Use manageable barbell sets (e.g., 5–7 reps early) and short rests. Most important: protect your grip—hook grip on deadlifts, relax hands between movements, and shake out before DUs. Avoid over-jumping the box and yanking deadlifts. Keep cleans crisp, stand tall every rep, and land soft.

Benchmark Notes

Use the levels to set expectations and pacing. Beginners may need up to 40–45 minutes, while advanced athletes push under 25 minutes and elites near 19–21. If you routinely finish faster or slower than your level, adjust weights, jump rope option, or box/bear crawl standards.

Modality Profile

The workout leans toward weightlifting volume (squat cleans and deadlifts) with meaningful gymnastics bodyweight work (bear crawls, box jumps). Double-unders provide a smaller but consistent monostructural slice, mainly affecting heart rate spikes and cadence between heavier segments.

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