Workout Description

Why This Workout Is Hard

A moderate-load barbell triplet performed as a tight complex: 90 total squats and 30 presses at 95/65 lb. The skills are advanced-to-high (cleans, thruster), and most athletes finish in 9–15 minutes. It rewards efficient cycling and breathing more than raw strength. The density builds a grindy fatigue without the heavy loading or volume that would push it into very hard territory.

Benchmark Times for Dumb and Dumber

• Elite: <7:00
• Advanced: 8:30-9:30
• Intermediate: 10:30-11:30
• Beginner: >21:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Ninety squats and thirty presses accumulate rapidly. Fatigue management and repeatability in the front rack are key to keep moving with minimal rest.
• Power (7/10): Explosive hip extension in the cleans and aggressive drive on the thruster are essential to keep the bar cycling efficiently.
• Speed (6/10): Quick, crisp complexes with short drops and immediate regrips reward faster athletes, but pacing prevents a full sprint throughout.
• Endurance (4/10): Primarily a barbell effort lasting around 8–15 minutes for most, so it stresses aerobic support but never becomes pure cardio. Heart rate stays high with brief resets between rounds.
• Strength (4/10): Load is moderate; most athletes won’t be limited by max strength but will feel front rack and leg fatigue under repeated squats and presses.
• Flexibility (3/10): Solid front rack, squat depth, and shoulder overhead position are required. Mobility demands are noticeable but not extreme.

Movements

• Squat Clean
• Thruster
• Hang Squat Clean

Scaling Options

Scale to: 30 rounds at 75/55 lb • 20 rounds at 95/65 lb • 15-minute AMRAP of 1 squat clean + 1 hang squat clean + 1 thruster at 75/55 lb

Scaling Explanation

These options preserve the complex and stimulus by adjusting load, total volume, or time domain so athletes can maintain smooth, unbroken rounds with minimal resting.

Intended Stimulus

Fast but composed barbell cycling. Aim to keep each round as a smooth, unbroken complex: squat clean, hang squat clean, then thruster. Breathing should be consistent, with quick resets only to regrip. You should feel sustained leg burn and front-rack fatigue without long rest breaks or missed reps.

Coach Insight

Pace by cadence, not by resting. One clean, one hang clean, one thruster—drop, breathe, hands back on. The one tip: Commit to unbroken complexes every round. Don’t split the thruster. Avoid early redline, sloppy hang positions, and soft lockouts. Keep elbows high in the rack, set your feet once, and use your legs to drive the thruster.

Benchmark Notes

These finish-time levels help you choose pacing and scaling. If your projected time is slower than L4–L5, reduce load or rounds. If you’re beating L8–L9, consider adding speed goals, but maintain clean movement standards and unbroken single-round complexes.

Modality Profile

This is a pure weightlifting piece: three barbell movements performed as a repeated complex. No monostructural cardio or gymnastics elements appear. The whole stimulus comes from cycling the barbell efficiently while managing front rack, leg, and overhead fatigue.

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