Workout Description

Why This Workout Is Very Hard

Five movements performed as a 10-to-1 ladder create 55 reps per station, mixing very heavy deadlifts and bench presses with moderate power cleans, pull-ups, and 55 Assault Bike calories. The combination drives deep grip, posterior-chain, and pressing fatigue over a long time domain. Expect methodical sets, smart transitions, and strict pacing. Strong athletes still face accumulating fatigue and significant systemic stress.

Benchmark Times for Crash and Burn

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 32:00-34:00
• Beginner: >45:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps across five stations, with repeated sets under fatigue, tax local muscular endurance in grip, posterior chain, and pressing musculature.
• Strength (8/10): Deadlifts at 300/200 and bench at 200/135 demand significant absolute strength to move repeatedly, often as controlled singles under fatigue.
• Endurance (6/10): Long time domain and 55 total bike calories require steady aerobic capacity, but heavy barbell work limits pure cardio pacing and keeps heart rate in a moderate-high, sustainable zone.
• Power (6/10): Power cleans reward crisp bar speed, and efficient cycling helps, but heavy deadlifts and benching trend toward grind over pure explosiveness.
• Speed (4/10): Pacing dominates over sprinting. Quick transitions and short rests help, but heavy lifting prevents true high-cadence speed cycling.
• Flexibility (2/10): Standard ROM for barbell lifts and pull-ups; mobility matters for safe positions but no advanced range demands are present.

Movements

• Power Clean
• Bench Press
• Deadlift
• Assault Air Bike
• Pull-Up

Scaling Options

Scale to: DL 225/155, PC 115/75, Bench 155/95 • Run 8-1 ladder (skip 10), cap bike at 40 total cals • Banded/Ring Rows for Pull-Up

Scaling Explanation

Load reductions preserve heavy intent without stalling; trimming the ladder and bike keeps time domain; pull-up scaling maintains pulling volume while protecting intensity and safety.

Intended Stimulus

A long, grinding chipper-ladder that feels heavy from the first round. Aim for steady singles on deadlifts and bench, manageable sets on power cleans, planned pull-up breaks, and a calm, repeatable bike pace. It should feel controlled but relentless, with strict technique, consistent transitions, and limited time lost to setup or failure.

Coach Insight

Pace each station from round one. Think controlled singles on heavy barbell lifts, then move immediately to the next movement—avoid long chalk breaks. The one tip: pick rep strategies you can hold through the 6–4 rounds; that’s where fatigue spikes. Common mistakes: opening too hot, failing heavy bench reps without safeties, and overcooking the bike early. Keep grip fresh and transitions snappy.

Benchmark Notes

Times represent expected finishes from beginner to elite on the full 10-1 ladder with prescribed loads. Faster athletes sustain consistent singles on heavy lifts, manage pull-up breaks, and hold strong bike paces. If you’re above L3, consider scaling loads before reps to preserve stimulus.

Modality Profile

Three barbell movements dominate total time and fatigue (weightlifting 60%). Pull-ups contribute significant gymnastics volume (20%), and the Assault Bike provides the monostructural demand and heart-rate driver (20%). Expect most work to be decided by barbell capacity and grip management.

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