Workout Description

Why This Workout Is Very Hard

Heavy barbell work at 185/135 lb for significant reps, combined with 2,200 meters of running and high-volume push-ups and pull-ups, creates a long, grinding chipper. Strength endurance and grip are major limiters. Most athletes will need strategic sets, and transitions compound fatigue. Expect 25–45 minutes for capable athletes, with advanced athletes under 30 minutes.

Benchmark Times for Danny Dietz

• Elite: <23:00
• Advanced: 26:00-29:00
• Intermediate: 32:00-35:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps across push-ups, pull-ups, and barbell sets require muscular endurance in pressing, pulling, legs, and midline to maintain output without redlining.
• Endurance (7/10): Two running segments totaling 2,200 meters plus steady work under fatigue demand a sustained aerobic engine and controlled breathing throughout the chipper.
• Strength (6/10): Barbell at 185/135 lb for 54 total reps is heavy for many, requiring solid baseline strength to move efficiently, often as singles or small sets.
• Power (5/10): Power cleans reward crisp, explosive extension. Efficient barbell cycling and aggressive stands from the front squat demand repeatable power under fatigue.
• Speed (4/10): Not a sprint; heavy loads and volume slow cycle time. Smart breaks and tidy transitions matter more than pure speed bursts.
• Flexibility (2/10): Standard ROM for squats, presses, and hangs; no extreme mobility, but good front rack, shoulder, and hip positions improve comfort and efficiency.

Movements

• Push-Up
• Front Squat
• Power Clean
• Run
• Pull-Up

Scaling Options

Scale to: 1 mi/600m with 135/95 lb, 60 push-ups, 35 pull-ups • 1200m/400m with 115/75 lb, 60 push-ups (from knees if needed), 35 banded/ring-row pull-ups • 800m/400m with 95/65 lb, 40 push-ups, 25 jumping pull-ups

Scaling Explanation

These options preserve the workout’s structure and mixed demands while adjusting load, volume, and gymnastics difficulty so athletes keep moving with the intended stimulus and finish near the time cap.

Intended Stimulus

A gritty, sustained grind with deliberate pacing. The runs should be steady but controlled. Barbell reps are challenging and mostly singles or small sets. Push-ups and pull-ups are partitioned to preserve quality and avoid failure. You should feel constant effort, heavy breathing, and a steadily rising grip and shoulder fatigue without complete blow-ups.

Coach Insight

Pace the first mile; don’t chase PR pace. Keep cleans as quick singles with short, honest rest. Break push-ups early to avoid failure. Your one big tip: Choose a barbell weight you can move on demand—no long staring. Common mistakes: Overcooking the first run, push-up failure, and oversized front-squat sets that spike heart rate and ruin pull-ups.

Benchmark Notes

Times are set for a broad range: beginners may take close to an hour, while elite athletes can finish near 23 minutes. If you’re finishing around 35 minutes, you’re on track. Falling far outside your band suggests adjusting loads, volumes, or run distances next time.

Modality Profile

Time is split across a substantial run (about one-third), heavy barbell work (likely the largest chunk as singles or small sets), and sizeable gymnastics volume. The heavy lifting sections typically consume the most time, followed by running, then bodyweight movements.

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