Workout Description

Why This Workout Is Hard

Erin blends high pulling volume (105 pull-ups) with 75 moderate-load dumbbell split cleans. The couplet is grip-intensive and forces strategic breaking while still moving steadily for 15–25 minutes for most. While the loading isn’t maximal, the combination of pulling, hinging, and DB cycling creates compounding fatigue that challenges stamina and pacing. Expect a tough grind with limited opportunities to rest.

Benchmark Times for Erin

• Elite: <15:00
• Advanced: 17:00-19:00
• Intermediate: 21:00-23:00
• Beginner: >35:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High total reps with repeated sets tax forearms, lats, and posterior chain. Success depends on maintaining submaximal sets across five rounds without significant performance drop-off.
• Power (6/10): Each clean requires a quick, explosive pull and fast footwork into the split. Power output repeats under fatigue, but absolute peak power isn’t the primary goal.
• Endurance (5/10): Sustained effort for 15–25 minutes without monostructural elements. Athletes must manage breathing while cycling DBs and breaking pull-ups intelligently to avoid long rests.
• Speed (5/10): Quick transitions and efficient cycling matter, yet grip and fatigue necessitate deliberate breaks. Athletes who move promptly between sets gain the most time.
• Strength (3/10): Loads are moderate and submaximal; strength isn’t the limiter. Basic pulling and midline strength are required to maintain positions and good mechanics under fatigue.
• Flexibility (3/10): Split cleans demand hip, ankle, and thoracic positioning plus front rack mobility. Not extreme, but limited mobility can slow cycling and degrade receiving positions.

Scaling Options

Scale to: 5 rounds of 15 DB power cleans (35/25) + 15 jumping pull-ups • 5 rounds of 12 DB split cleans (30/20) + 15 ring rows • 4 rounds RX reps/loads

Scaling Explanation

These options preserve the couplet, grip demand, and time domain by adjusting pull-up difficulty, dumbbell load, or total volume to maintain steady movement and solid mechanics.

Intended Stimulus

A steady, gritty grind. Athletes should move continuously with planned, short breaks to protect grip. DB cleans are smooth and controlled; pull-ups are broken early to avoid failure. Breathing stays under control, transitions are quick, and sets are consistent across all five rounds to land near the intended finish window.

Coach Insight

Pace the first two rounds at 85–90% and keep transitions under 10 seconds. Break pull-ups early (e.g., 8-7-6 or 7-7-7) to avoid blow-ups. Most important: protect your grip—smart sets beat failed reps. Common mistakes: opening unbroken on pull-ups, rushing cleans with sloppy footwork, and resting too long between sets. Keep moving.

Benchmark Notes

Times represent finish targets from beginner (L1) to elite (L9). Hit the mid-tier (L5) by keeping sets small-but-steady and minimizing rest between movements. Faster athletes will manage larger unbroken sets and tighter transitions while preserving mechanics and grip. Use the time cap to pick appropriate scaling.

Modality Profile

This is a pure couplet of weightlifting and gymnastics with no monostructural element. Time is split between cycling the dumbbell split cleans and managing pull-up sets. Cleans typically take slightly longer per rep, nudging the bias toward weightlifting.

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