Workout Description

Why This Workout Is Hard

A demanding couplet with a mandatory 100 Toes-to-Bar buy-in and escalating clean-and-jerk loads up to 225/155 creates significant midline and grip fatigue. Short two-minute work windows force fast transitions and heavy singles under fatigue. Despite built-in rest, the combined skill, loading, and density elevate the challenge to a solid Hard for most athletes.

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Clean-and-jerk is a high-power lift; success depends on explosive leg and hip drive with crisp turnover and a decisive jerk under fatigue.
• Stamina (7/10): Accumulates 100 Toes-to-Bar plus 20–40 heavy barbell reps, challenging core, shoulders, and hips to keep producing work under growing fatigue and grip limitation.
• Strength (7/10): Later rounds (205/135 and 225/155) require solid absolute strength to hit consistent singles while fatigued from earlier rounds and the TTB buy-in.
• Speed (6/10): Short two-minute windows reward quick transitions and decisive singles. TTB cycle speed matters, but pacing prevents an all-out sprint every round.
• Endurance (5/10): An 18-minute clock with built-in rest favors repeatable efforts rather than long, continuous cardio. Each work window spikes heart rate, then partial recovery is needed to sustain output across all five rounds.
• Flexibility (3/10): Requires functional shoulder and hip flexion for efficient kipping TTB and solid front rack/overhead positions, but no extreme mobility demands.

Scaling Options

Scale to: 12–16 Toes-to-Bar or Hanging Knee Raise each round • Barbell ladder 95/65 → 115/75 → 135/95 → 155/105 → 175/115 lb • Cap TTB at 60 seconds each round, then move to barbell

Scaling Explanation

These options preserve the stimulus by matching skill, density, and loading so athletes reach the barbell each round and perform confident singles without breakdown.

Intended Stimulus

Fast, punchy intervals. Hit the 20 Toes-to-Bar efficiently to leave 60–90 seconds for steady, confident clean-and-jerk singles. Early bars should feel quick; later bars feel heavy but controlled. Grip and midline will burn—pace to avoid misses and preserve quality reps as the loads climb.

Coach Insight

Pace the TTB to finish in 35–50 seconds; breathe, chalk quickly, then commit to steady singles on the barbell. The one tip: no barbell misses—take an extra breath if needed. Common mistakes: redlining TTB early, rushing heavy attempts, and letting grip slip. Keep transitions tight and mechanics crisp.

Benchmark Notes

Score is total reps across five 2-minute work windows: 20 Toes-to-Bar each round, then max clean-and-jerks at the prescribed load for that round. Higher scores come from fast, efficient TTB and steady singles on the heavier bars without misses.

Modality Profile

This workout mixes gymnastics and weightlifting only. Each round starts with Toes-to-Bar that consume a substantial portion of the window, followed by clean-and-jerks taking the remainder. Across five rounds, time is split roughly evenly, skewing slightly heavier toward barbell work.

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