Workout Description

Why This Workout Is Hard

Heavy barbell sets and loaded sled pushes create a grindy, strength-biased sprint. Work density is ~30 units/min (360 load-adjusted units over ~12 minutes), mapping to 40 points. Average movement complexity is low-moderate (~35). Time domain targets 12–20 minutes for 70 points. Base score ≈ 47.5 with no modifiers, landing squarely in Hard.

Benchmark Times for Fat Eddie

• Elite: <9:00
• Advanced: 9:30-10:00
• Intermediate: 11:00-12:00
• Beginner: >25:00

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): High absolute loads—225 back squat, 315 deadlift, 135 strict press—demand substantial strength to move repeatedly and safely. Strength will cap pace more than lungs for many athletes.
• Stamina (6/10): Three 20-rep barbell sets plus sled pushes require sustained output from legs, posterior chain, and shoulders. Small sets with brief rests maintain steady movement while managing fatigue.
• Power (6/10): Sled sprints and initiating heavy pulls require strong hip drive and forceful leg extension. Efforts bias powerful bursts over finesse or light cyclical output.
• Speed (4/10): Loads limit cycle speed. Quick transitions and purposeful sled pushes help, but barbell work is controlled: small sets or singles with tight rest keep pace respectable.
• Endurance (3/10): Short, heavy chipper with brief, intense sled efforts. Cardio demand is present but not the limiter; the barbell loads keep the effort primarily strength-driven rather than long aerobic work.
• Flexibility (3/10): Standard ROM: below-parallel squat, full lockout press, neutral spine deadlift. Requires baseline hip, shoulder, and ankle mobility, without extreme positions like overhead squat or pistols.

Movements

• Shoulder Press
• Back Squat
• Deadlift
• Prowler Sprint

Scaling Options

Scale to: 185/125/95 lb bars + 140/90 lb sled • 15 reps each barbell movement • Swap each 50 m push for 30/24 cal bike or 200 m run

Scaling Explanation

These options preserve the heavy strength stimulus and short, punchy monostructural efforts while matching the intended time domain and maintaining safe, repeatable mechanics.

Intended Stimulus

Heavy, fast, and focused. Move the barbell in controlled sets that flirt with failure but never reach it. Sled pushes should feel like aggressive sprints with burning legs and lungs. Keep transitions short and maintain momentum. The finish should feel like a strong, gritty push without redlining too early.

Coach Insight

Pace the barbell. Open with manageable sets (e.g., 6-7-7 on squats, fast singles on deadlifts, 5s on presses) and keep rests under 10 seconds. Transition quickly to the sled. The one tip: Respect the deadlift—crisp singles with perfect positions. Common mistakes: Oversized first set, resting too long before sleds, and letting deadlift form slip under fatigue.

Benchmark Notes

Beginners may take 20–25 minutes due to heavy absolute loads. Intermediates aim for 12–16 minutes by breaking smart and pushing steady on the sled. Advanced athletes finish 9–11 minutes with disciplined singles on deadlifts and quick transitions. Times are in seconds; lower is better.

Modality Profile

This workout is dominated by external loading: three heavy barbell movements (60 total reps). The prowler pushes add short, cyclical work that elevates heart rate, but the majority of time is spent under load. There are no gymnastics elements.

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