Workout Description

Why This Workout Is Hard

Five rounds with 270 total barbell reps at a moderate load (95/65 lb) creates substantial muscular endurance demands and grip fatigue. Expected finish for average Rx athletes is around 15 minutes, placing it in the 12–20 minute time domain. Movement complexity averages moderate-to-advanced (deadlift, hang power clean, push jerk). The heavy volume (200+ loaded reps) modifier bumps difficulty, landing solidly in the Hard category.

Benchmark Times for Double-Rep Light DT

• Elite: <10:30
• Advanced: 11:30-12:30
• Intermediate: 13:30-15:00
• Beginner: >20:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps (270) with repeated hinge and press patterns demand sustained muscular output and grip resilience across five rounds.
• Power (6/10): Hang power cleans and push jerks are explosive, but the volume and fatigue shift emphasis from peak power to repeatable, efficient mechanics.
• Speed (6/10): Quick barbell cycling and smooth transitions are rewarded, but total volume prevents an all-out sprint for most athletes.
• Endurance (4/10): No monostructural work, but a continuous 12–18 minute barbell effort taxes the aerobic system. Expect a steady elevated heart rate without true cardio intervals.
• Strength (4/10): Load is moderate and submaximal. Strength contributes, but it’s more about cycling capacity than 1-rep max strength.
• Flexibility (2/10): Standard barbell ranges of motion (hip hinge, front rack, overhead). No extreme mobility beyond safe overhead and front rack positions.

Movements

• Push Jerk
• Deadlift
• Hang Power Clean

Scaling Options

Scale to: 75/55 lb • 65/45 lb • 4 rounds instead of 5 • 18-12-9 rep scheme for 5 rounds

Scaling Explanation

These options preserve the barbell-cycling stimulus and movement pattern while adjusting load and volume so athletes can keep sets large and rests short.

Intended Stimulus

Fast and controlled barbell cycling with minimal drops. Your grip and posterior chain will feel it, but you should maintain composure and crisp mechanics. Aim for big but sustainable sets, steady breathing, and short breaks. You should be moving almost the entire time with a consistent cadence that keeps each round within 2:30–3:30.

Coach Insight

Pace it: Pre-plan sets and rests. Think 2-3 sets on deadlifts, 2-3 sets on cleans, and 1-2 sets on jerks. Keep transitions under 5 seconds. One tip: Protect your grip—use a hook grip on cleans and reset quickly on deadlifts. Avoid: Early-round hero sets that force long breaks later, sloppy jerks, and overpulling the cleans. Stay efficient.

Benchmark Notes

These times reflect total finish time for 5 rounds. Midline athletes should aim for about 3 minutes per round (around 15 minutes total). Faster athletes hold big, efficient barbell sets and quick transitions. If you’re consistently resting more than 10–15 seconds between sets, you’re pacing too conservatively.

Modality Profile

This is a pure barbell triplet: deadlifts, hang power cleans, and push jerks. No gymnastics or monostructural elements are included, so the entire session emphasizes weightlifting capacity, positioning under fatigue, and efficient cycling with minimal transition time.

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