Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell loads (135/95 lb) with high-skill gymnastics movements in a continuous, no-rest format. The descending-then-ascending ladder structure (10-8-6-4-2-2-4-6-8-10) totals 60 reps of each movement. Grip fatigue from pull-ups directly impacts hang power clean performance, while shoulder fatigue from jerks affects toes-to-bar. The 12-20 minute time cap forces sustained intensity. Average athletes will struggle with movement quality under fatigue and may need to scale weights or gymnastics movements.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Total of 60 reps per movement across descending and ascending ladders tests muscular endurance significantly. Grip fatigue from cleans and pull-ups compounds demands on upper body stamina.
• Speed (8/10): No rest between movements or rounds forces rapid transitions and quick cycling. Descending-then-ascending ladder structure demands consistent pace maintenance and efficient movement transitions throughout.
• Endurance (7/10): 12-20 minute continuous effort with moderate-to-high intensity demands sustained cardiovascular output. No rest periods force aerobic system to work throughout, though not a pure cardio marathon.
• Power (7/10): Hang power cleans and push jerks are inherently explosive movements requiring rapid force generation. Fatigue accumulation reduces power output as workout progresses, but explosiveness remains primary demand.
• Strength (6/10): Moderate loads at 135/95 lb require meaningful force production, but rep ranges and fatigue context shift focus from maximal strength toward strength-endurance hybrid stimulus.
• Flexibility (5/10): Hang power cleans and chest-to-bar pull-ups demand shoulder mobility and thoracic extension. Push jerks require overhead mobility. Toes-to-bar demands hip and core flexibility moderately.

Movements

• Push Jerk
• Chest-to-Bar Pull-Up
• Toes-to-Bar
• Hang Power Clean

Modality Profile

Hang Power Clean (W), Push Jerk (W), and Chest-to-Bar Pull-Up (G), Toes-to-Bar (G). 2 Weightlifting movements, 2 Gymnastics movements. 50/50 split = W: 50, G: 50. However, reviewing the movements: Hang Power Clean is W, Push Jerk is W, Chest-to-Bar Pull-Up is G, Toes-to-Bar is G. This is a 2W/2G split resulting in 50% W and 50% G.